How to Convert Walking Steps to Calories Using MET
Calories = MET x weight (kg) x duration (h), where duration comes from steps x stride length divided by walking speed. A 65 kg person walking 6000 steps at a normal pace (MET 3.5, ~4 km/h) burns about 239 kcal.
Open the interactive Everyday Lifestyle tool →Formula: kcal = MET x weight (kg) x duration (h)
Key facts
| Formula | kcal = MET x weight (kg) x duration (h) |
|---|---|
| Normal pace MET | ~3.5 |
| Brisk pace MET | ~4.3 |
| 65 kg, 6000 steps, normal pace | ~239 kcal |
| 65 kg, 10000 steps, brisk pace | ~356 kcal |
Frequently asked questions
How many calories does a 65 kg person burn walking 6000 steps?
About 239 kcal at a normal pace: 6000 steps x 0.7 m stride = 4.2 km, at 4 km/h that is 1.05 h, and 3.5 MET x 65 kg x 1.05 h = ~239 kcal.
Does walking speed matter?
Yes. A brisk pace has a higher MET value (~4.3 vs ~3.5), so the same distance burns more calories in less time.
What is MET?
Metabolic equivalent of task: a unit expressing how many times more energy an activity uses compared with resting (1 MET).
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Walking Steps to Calories (MET) Calculator is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
Part of GOAT Lab — 26 free, browser-based science, engineering and developer tools. No sign-up.