How many steps to burn 500 calories?
It takes about 13,500 steps to burn 500 calories if you weigh 70 kg (154 lb) and walk at a moderate pace. That is roughly 9.5 km (5.9 miles), or 2 hours 15 minutes of walking. Lighter people need more steps (about 17,000 at 55 kg) and heavier people fewer (about 9,500 at 100 kg). Below you'll find the same answer for 50 to 2,000 calories, plus a calculator for your exact weight.
Calories to steps calculator
Enter the calories you want to burn and your weight. Height only changes the distance.
Steps to burn calories, by body weight
Steps needed at a moderate walking pace. The heavier you are, the more energy each step costs, so you need fewer steps for the same calories.
| Calories | 55 kg / 121 lb | 70 kg / 154 lb | 85 kg / 187 lb | 100 kg / 220 lb |
|---|---|---|---|---|
| 50 kcal | 1,700 | 1,350 | 1,100 | 950 |
| 100 kcal | 3,450 | 2,700 | 2,200 | 1,900 |
| 150 kcal | 5,150 | 4,050 | 3,350 | 2,850 |
| 200 kcal | 6,850 | 5,400 | 4,450 | 3,750 |
| 300 kcal | 10,300 | 8,100 | 6,650 | 5,650 |
| 400 kcal | 13,700 | 10,800 | 8,900 | 7,550 |
| 500 kcal | 17,150 | 13,500 | 11,100 | 9,450 |
| 700 kcal | 24,000 | 18,850 | 15,550 | 13,200 |
| 1,000 kcal | 34,300 | 26,950 | 22,200 | 18,850 |
| 2,000 kcal | 68,600 | 53,900 | 44,400 | 37,750 |
How far and how long is that? (70 kg)
The same targets translated into distance and walking time, for a 170 cm (5'7") person at about 100 steps per minute.
| Calories | Steps | Distance | Walking time |
|---|---|---|---|
| 50 kcal | 1,350 | 0.9 km / 0.6 mi | ~15 min |
| 100 kcal | 2,700 | 1.9 km / 1.2 mi | ~25 min |
| 150 kcal | 4,050 | 2.8 km / 1.8 mi | ~40 min |
| 200 kcal | 5,400 | 3.8 km / 2.4 mi | ~55 min |
| 300 kcal | 8,100 | 5.7 km / 3.5 mi | ~1 h 20 min |
| 400 kcal | 10,800 | 7.6 km / 4.7 mi | ~1 h 50 min |
| 500 kcal | 13,500 | 9.5 km / 5.9 mi | ~2 h 15 min |
| 700 kcal | 18,850 | 13.3 km / 8.3 mi | ~3 h 10 min |
| 1,000 kcal | 26,950 | 19.0 km / 11.8 mi | ~4 h 30 min |
| 2,000 kcal | 53,900 | 37.9 km / 23.6 mi | ~9 h |
What this means in real life
- 500 calories is a whole day of walking, not one walk. For most people it is the classic 10,000-step goal plus a bit more. Split it: a 30-minute walk in the morning, errands on foot, and a walk after dinner add up to 13,000+ steps without a single long session.
- 300 calories is one brisk hour. About 8,000 steps: a long lunch-break walk or walking to and from work instead of taking the bus for the last two stops.
- 100 calories is a 25-minute stroll, about one lap of a large park. It is also roughly what one biscuit or a small glass of juice contains, which is why walking works best as a daily habit rather than a way to "undo" a snack.
- 1,000 calories a day on foot is a hike, around 19 km. Doable on a weekend walk, not realistic as a daily target for most people.
You don't need to hit the exact number: walking faster, on hills or with a backpack burns more per step. Use the figures above as a floor. For the opposite question, how many calories a given number of steps burns, see calories burned walking by steps and weight.
Count the steps automatically
StepJourney counts your steps all day, shows calories and distance, and turns them into progress along a real route. Free, offline, battery-friendly.
Frequently asked questions
How many steps to burn 500 calories?
About 13,500 steps for a 70 kg (154 lb) person at a moderate pace, roughly 9.5 km or 2 h 15 min. Around 17,000 steps at 55 kg and 9,500 at 100 kg.
How many steps to burn 1,000 calories?
Around 27,000 steps for a 70 kg person, about 19 km. Between 19,000 and 34,000 steps depending on body weight.
How many steps to burn 300 calories?
About 8,000 steps for a 70 kg person: 5.7 km in roughly 80 minutes.
How many steps to burn 100 calories?
About 2,700 steps for a 70 kg person, a 25-minute walk of just under 2 km.
Does walking faster change the number of steps?
Yes. At a brisk pace (6 km/h or more) each step burns noticeably more, so you can reach the same calories with roughly 10–20% fewer steps. The tables assume a moderate pace, so treat them as a safe upper estimate.