Free tool
Steps to Calories Calculator
Calories and distance from your daily steps, based on your height and weight, plus how many steps a day help with fat loss.
Your walk
339 calories
An estimate for walking at an easy pace
- Distance
- 4.2 mi
- Time, about
- 100 min
For fat loss, 8,000 to 12,000 steps a day works well alongside strength training. Well below that now? Add 1,000 to 2,000 a week instead of jumping straight there.
Get a coach to adjust these with youNumbers are a starting point. A coach changes them as your body answers.
How your numbers are worked out
- 1Your stride from your height (about 0.413 of it for women), then about 0.5 calories per pound of body weight per mile. Why
- 28,000 to 12,000 steps a day for fat loss, built up 1,000 to 2,000 a week. Why
- 3Walking works best alongside strength training, not instead of it. Why
For education, not medical advice. On a GLP-1 medication, pregnant, or managing a medical condition? Set your numbers with your doctor.
Questions women ask
How many calories do 10,000 steps burn?
For many women, somewhere around 300 to 450, depending on your weight, stride and pace. Enter yours above for an estimate.
How many steps a day should I walk to lose weight?
Nikkiey recommends 8,000 to 12,000 a day for fat loss, building up gradually if you're well below that.
Is walking enough to lose belly fat?
Walking helps, but fat comes off through an overall calorie deficit, and strength training keeps the muscle that shapes you.
Go deeper
Fat Loss After 40
How many steps a day should I walk to lose fat?
Nikkiey recommends 8,000 to 12,000 steps a day for fat loss, and says it doesn't have to be exactly 10,000. If you're well below that now, build up gradually, adding 1,000 to 2,000 steps a week, instead of jumping straight to the target. Walking works best alongside strength training and the right nutrition.
Read the answer →
Fat Loss After 40
How many steps a day should I walk to lose fat?
Nikkiey recommends 8,000 to 12,000 steps a day for fat loss, and says it doesn't have to be exactly 10,000. If you're well below that now, build up gradually, adding 1,000 to 2,000 steps a week, instead of jumping straight to the target. Walking works best alongside strength training and the right nutrition.
Read the answer →
Fat Loss After 40
Is cardio or weight training better for fat loss?
Weight training wins. Nikkiey explains that cardio burns calories only while you're doing it and doesn't create long-term changes in your metabolism, while muscle keeps burning calories at rest. Her priority order for fat loss is nutrition first, then weights, then cardio, because you can't out-train a diet that isn't dialed in.
Read the answer →