walking & steps calculator

interactive slider drag steps/day to simulate
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010k20k30k
steps/day: 8,000 • walking days/week: 7
distance / day (miles)
minutes walked / day
calories / day (distance-based)
calories / minute (pace-based)
projected fat loss / week (lb)
steps per mile 2,000 (auto from height & gender); pace / mi; speed mph; MET ≈
BMR (kcal/day)
TDEE baseline (kcal/day)
TDEE + walking (kcal/day)
positive numbers = loss
required: steps/day
notes & assumptions
  • Stride from height: walking stride ≈ 0.413×height for women, 0.415×height for men (other = 0.414). Steps per mile/km derive from that; terrain & biomechanics vary.
  • Hybrid model: Total daily calories are distance-based (weight × distance). Intensity is shown as calories/minute via ACSM with grade.
  • ACSM walking equation: VO₂ = 3.5 + 0.1·speed + 1.8·speed·grade (speed in m/min, grade as decimal). MET = VO₂/3.5; kcal/min = MET × 3.5 × kg / 200.
  • BMR/TDEE: Mifflin–St Jeor + activity factor.
  • Fat change: 3,500 kcal ≈ 1 lb, 7,700 kcal ≈ 1 kg (simplification).

Walking Calculator

this walking calculator is built to turn a vague step goal into something concrete. instead of just aiming for “10,000 steps,” it shows how those steps translate into distance, time, energy burned, and realistic fat loss over weeks. by connecting steps to calories and pace, it helps you see walking not just as background movement, but as a measurable lever for health.

the purpose isn’t to obsess over exact numbers — it’s to give you a clearer picture of how building a consistent walking habit contributes to fat loss, energy balance, and overall well-being. think of it as a way to set realistic, sustainable targets so walking becomes part of your lifestyle, not a temporary challenge.