TempoLife › Steps & walking
Steps calculator: kilometres and calories
Enter your steps, weight and height — the calculator shows the distance covered and the extra energy walking cost you. Model: stride = 0.414 × height, walking cost ~0.53 kcal/kg/km above resting.
The result is an estimate: pace, hills and stride length change the real cost. Calories shown are the extra burn above your resting metabolism.
How many calories do steps burn?
| Steps | Distance | 60 kg | 75 kg | 90 kg |
|---|---|---|---|---|
| 2 500 | 1.8 km | 56 | 70 | 84 |
| 5 000 | 3.5 km | 112 | 140 | 168 |
| 7 500 | 5.3 km | 168 | 210 | 252 |
| 10 000 | 7 km | 224 | 280 | 336 |
| 12 500 | 8.8 km | 280 | 350 | 420 |
| 15 000 | 10.6 km | 336 | 420 | 504 |
The table assumes a 170 cm person at a normal walking pace; values are extra kilocalories burned. A heavier person burns more over the same distance — enter your own numbers in the calculator above.
How many steps per day do you need?
The famous 10,000-step goal did not come from science — it began as a 1960s Japanese pedometer marketing slogan (manpo-kei, “10,000-step meter”).
Large recent studies show health benefits rise steeply up to roughly 7,000–9,000 steps per day, then flatten. Even 4,000–6,000 steps is a big improvement over a sedentary baseline.
A practical goal: start from your current level and add 1,000–2,000 steps a day. Consistency beats record days.
Walking and weight loss
Walking is underrated: 10,000 steps a day is about 280 extra kcal for a 75 kg person — nearly 2,000 kcal a week.
Weight drops when daily burn exceeds calories eaten. That is why step tracking works best next to a food diary: you see both sides of the balance in one place.
How TempoLife counts steps
TempoLife reads steps via Google Health straight from your phone or fitness band — nothing to enter by hand.
The app shows steps, distance and active calories next to nutrition, sleep and fasting on one screen.
Your steps log themselves
Connect TempoLife to Google Health: steps, sleep and workouts arrive automatically, and food logs itself from one photo. Free to start.
Frequently asked questions
How many calories do 10,000 steps burn?
About 280 extra kcal for a 75 kg person (170 cm, normal pace). Around 220 kcal at 60 kg and 335 kcal at 90 kg. Pace and hills increase the burn.
How long is one step?
Roughly 41% of your height: about 70 cm for someone 170 cm tall. 10,000 steps is then about 7 km.
Are 10,000 steps a day mandatory?
No. The number came from marketing, not research. Benefits climb steeply up to ~7,000–9,000 steps; every extra 1,000 steps counts, especially from a low baseline.
Is walking enough to lose weight?
Walking raises the burn side, but weight only drops in a calorie deficit. Pair steps with a food diary so the deficit actually happens.
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