How Many Steps to Burn 700 Calories?
Burning 700 calories by walking takes about 16,934 steps for a 70 kg (154 lbs) adult — roughly 12.5 km (7.79 miles) at a moderate pace (5 km/h / 3.1 mph), or 2h 30m of walking.
Reference estimate · 0.74 m (2.43 ft) per step · 5 km/h (3.1 mph) · 70 kg (154 lb) · total MET 3.8
Your personal estimate
Estimated steps
16,934 steps
12.53 km (7.79 mi) · 2h 30m
516 active kcal above rest · 700 total kcal
70 kg (154.32 lb) · 0.740 m (2.428 ft) per step · 5.0 km/h (3.1 mph) · MET 3.80
Total includes resting energy. Active energy is not a guaranteed calorie deficit or weight-loss prediction.
Private calculation in your browser · Method and limitations
Steps to Burn 700 Calories by Body Weight
| Body weight | Steps needed | Distance | Distance (mi) | Walking time | kcal / 1,000 steps |
|---|---|---|---|---|---|
| 55 kg (121 lbs) | 21,553 | 15.9 km | 9.91 mi | 191 min | 32.5 |
| 60 kg (132 lbs) | 19,757 | 14.6 km | 9.08 mi | 175 min | 35.4 |
| 70 kg (154 lbs) | 16,934 | 12.5 km | 7.79 mi | 150 min | 41.3 |
| 80 kg (176 lbs) | 14,817 | 11 km | 6.81 mi | 132 min | 47.2 |
| 90 kg (198 lbs) | 13,171 | 9.75 km | 6.06 mi | 117 min | 53.1 |
| 100 kg (220 lbs) | 11,854 | 8.77 km | 5.45 mi | 105 min | 59.1 |
| 110 kg (243 lbs) | 10,776 | 7.97 km | 4.96 mi | 96 min | 65.0 |
Flat ground, moderate pace (5 km/h / 3.1 mph), MET 3.8, average stride 0.74 m. All values are calculated with the same MET model used by the calculator on this page.
Time and distance for 700 kcal
At moderate pace (5 km/h / 3.1 mph) the walk is 2h 30m long and covers 12.5 km (7.79 miles). Split across 3 sessions that is 5,645 steps and about 50 minutes each — the same total energy, spread over the day.
Calories per step at this weight
At 70 kg one step is worth 0.041 kcal, so 1,000 steps burn about 41.3 kcal. Multiply back: 16,934 × 0.041 kcal ≈ 700 kcal. Every figure on this page reconciles that way because they all come from one calculation.
Using hills to cut the step count
Walking hilly terrain raises the intensity to about MET 5.3 while the pace drops to 4.0 km/h. The same 700 kcal then takes about 9,713 steps and 108 minutes — 7,221 fewer steps than on flat ground.
What this means for body fat
The 700 kcal estimate is total (gross) energy during the walk, including resting energy. Active energy above one resting MET is about 516 kcal. Neither value automatically becomes an additional energy deficit: food intake, existing activity and adaptation affect body-weight change. The 7,700 kcal/kg approximation is not a weight-loss forecast.
How 700 Calories Becomes 16,934 Steps
The MET equation gives energy cost per minute: calories/min = MET × weight (kg) × 3.5 / 200. At 70 kg and MET 3.8 (walking at 5 km/h) that is 4.66 kcal per minute, so 700 kcal needs 150 minutes of walking.
150 minutes at 5 km/h covers 12.5 km (7.79 miles). Dividing that distance by the default stride of 0.74 m gives 16,934 steps. The per-step value is not a fixed constant: it is 0.041 kcal here because it is derived from your weight, pace and stride.
Body weight moves the answer most. A 60 kg walker needs about 19,757 steps for the same 700 kcal, while a 100 kg walker needs about 11,854 — a difference of 7,903 steps for identical energy output.
One continuous walk — 2h 30m
A single 12.5 km walk at 5 km/h covers the whole 700 kcal target in 16,934 steps. This is the simplest route to the number, and the one the calculator above returns by default.
Three walking sessions — 5,645 steps each
Three walks of about 50 minutes reach the same 700 kcal. The per-session step count is rounded: divide the unrounded whole-walk estimate into sessions rather than expecting rounded session counts to sum exactly.
Hilly route — 9,713 steps
On rolling terrain (MET 5.3, 4.0 km/h) the same 700 kcal takes 9,713 steps over 7.19 km. Fewer steps, but a harder walk.
Frequently Asked Questions
Is 16,934 steps realistic in one day?
This estimate represents 2h 30m of walking. That is a substantial activity volume, not a recommended daily target. Splitting it into three sessions still means about 50 minutes per session. Build activity around your own capacity, not this calorie number.
How does hilly terrain change the estimate?
The separate hilly-terrain heuristic raises the MET value and reduces speed. On a hilly route (MET 5.3) the target takes about 9,713 steps instead of 16,934.
How accurate is this estimate?
Estimates are typically within ±10–20% of measured energy expenditure. Real calorie burn varies with body composition, walking economy, speed, terrain, incline and how your device detects steps.
SnapStepsCalc Team · Published 2026-02-25