17 Fit Calculators Steps to calories
Steps to calories calculator how many calories and kilometres your steps add up to
Enter your steps, sex, age, height and weight to see how far you walked and how many calories it burned, worked out the way 17 Fit counts the steps it reads from Apple Health.
Your phone already counts your steps. 17 Fit reads them from Apple Health and adds what you burn walking to your day, so your plan follows how much you really move.
Your steps burn
221 kcal above rest
- Distance
- 6.8 km
- Walking time (approx.)
- 100 min
- Step length
- 68 cm
- Including calories at rest
- 317 kcal
The main figure is net: only what walking adds to what your body burns anyway. Calculators that also count the calories you burn at rest show the larger number.
Enter 100 to 60,000 steps, an age of 15 to 90, a height of 120 to 230 cm and a weight of 35 to 250 kg.
10,000 steps: 6.8 km and 221 kcal above rest.
How it’s worked out
The same arithmetic 17 Fit uses for the steps it reads.
- Step length About 41 % of your height: 0.415 × height for men, 0.413 × height for women.
- Distance Steps × step length. At a height of 165 cm, 10,000 steps come to about 6.8 km.
- Calories Walking costs about 0.5 kcal per kilo of body weight per kilometre on top of what you burn at rest, so the heavier you are, the more each kilometre burns.
- Time At roughly 100 steps a minute, a brisk walking pace, 10,000 steps take about 100 minutes. That pace is an approximation; yours may differ.
From 2,000 to 20,000 steps
For the sex, height and weight you entered above; the table updates as you change them.
| Steps | Distance | kcal above rest |
|---|---|---|
| 2,000 | 1.4 km | 44 |
| 4,000 | 2.7 km | 89 |
| 6,000 | 4.1 km | 133 |
| 8,000 | 5.5 km | 177 |
| 10,000 | 6.8 km | 221 |
| 12,000 | 8.2 km | 266 |
| 14,000 | 9.5 km | 310 |
| 16,000 | 10.9 km | 354 |
| 18,000 | 12.3 km | 399 |
| 20,000 | 13.6 km | 443 |
Questions and answers
How many calories do 10,000 steps burn?
Net, about 220 kcal for a woman 165 cm tall weighing 65 kg, and about 300 kcal for a man 180 cm tall weighing 80 kg: the energy walking adds on top of what you burn at rest. Taller and heavier people burn more.
How many kilometres is 10,000 steps?
About 7 km: 6.8 km for a woman 165 cm tall and 7.5 km for a man 180 cm tall. Longer legs take longer steps.
Why do other calculators show more calories?
Many also count the calories your body burns at rest while you walk. 17 Fit adds only the net part, because the resting calories are already in your basal metabolic rate.
Do I need 10,000 steps a day?
Not necessarily: 10,000 is a round goal, not a rule. Any extra walking adds to your day, so pick a number you can keep up and build from there.
Does walking speed matter?
Not much for calories: at usual walking speeds a kilometre costs about the same, and walking faster mostly saves time. Walking uphill or carrying a load costs more.
How does 17 Fit use my steps?
It reads your steps and active calories from Apple Health, turns the steps into calories, takes whichever figure is larger and adds it to your basal metabolic rate. After a week of data, your plan follows how much you really move.
17 Fit
Your steps, counted for you
17 Fit reads your steps from Apple Health and turns them into calories in your energy balance, so you see what you really burn.
- Steps and active calories from Apple Health
- Energy balance: what you eat against what you burn
- Free food diary, no sign-up and no ads
