Convert Steps to Calories
Last updated on May 26, 2025
Categories
| Steps | Weight | Height | Walking | Jogging | Running |
|---|---|---|---|---|---|
| 5000 steps | 70 kg | 170 cm | 186 kcal | 324 kcal | 519 kcal |
| 10000 steps | 70 kg | 170 cm | 372 kcal | 648 kcal | 1039 kcal |
| 15000 steps | 70 kg | 170 cm | 559 kcal | 972 kcal | 1558 kcal |
| 20000 steps | 70 kg | 170 cm | 745 kcal | 1296 kcal | 2078 kcal |
| 25000 steps | 70 kg | 170 cm | 931 kcal | 1620 kcal | 2597 kcal |
| 30000 steps | 70 kg | 170 cm | 1117 kcal | 1944 kcal | 3117 kcal |
| 35000 steps | 70 kg | 170 cm | 1303 kcal | 2268 kcal | 3636 kcal |
| 40000 steps | 70 kg | 170 cm | 1489 kcal | 2592 kcal | 4156 kcal |
| 45000 steps | 70 kg | 170 cm | 1676 kcal | 2916 kcal | 4675 kcal |
| 50000 steps | 70 kg | 170 cm | 1862 kcal | 3239 kcal | 5194 kcal |
Formula: Calories = Steps × 0.04
Tracking steps to calories is crucial to achieving the goal. Cardio is typically used as the primary method to lose weight or increase caloric expenditure. This has two possible outcomes. 1. Deficit of calories 2. Exercise (training for strength).
What is a Calorie Deficit?
Consuming 2000 calories a day is entirely beneficial to a person, but only if they have to work to burn off the meal. Otherwise, the balance of calories will be added as a fat. Visceral fat, or abdominal fat, is primarily found in men. Subcutaneous fat, which is stored beneath the skin, can cause heart problems and is seen in women's lower belly, thighs, hips, and buttocks. You must begin tracking your daily caloric intake and practicing calorie deficit in order to achieve the desired outcome.
How Cardio Helps with Weight Loss
For a variety of reasons, exercising cardio daily will help you appear younger. It strengthens your bones and keeps your heart stronger. WBC and antibodies will rise as a result, which is crucial for human health. You'll sleep better once you're doing well cardio, and better sleep is a sign of a healthy life. Your mitochondria will only benefit from a good night's sleep. Try eating some protein after you start cardio to keep your muscle mass. Unless you begin to lose muscle as well.