Question 1

How does the step calorie calculator work?

Accepted Answer

Calories = MET × weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) is a standardized measure of activity intensity: walking = 3.5, running = 8.0, hiking = 5.3, stair climbing = 8.0. Duration is calculated from step count divided by average cadence (steps/minute) for that activity.

Question 2

How is walking distance calculated from steps?

Accepted Answer

Distance = steps × stride length. Stride length is estimated from your height: for walking, stride ≈ height × 0.0045. For running, stride ≈ height × 0.0075. A 170cm person has an average walking stride of ~76cm and a running stride of ~128cm. If you enter your height, the calculator uses a personalized estimate.

Question 3

How many steps should I walk per day?

Accepted Answer

The widely cited 10,000 steps/day goal originated from a 1960s Japanese pedometer marketing campaign, not a medical study. More recent research (Banach et al., 2023) shows significant health benefits starting from 7,000 steps/day. The WHO recommends 150-300 minutes of moderate activity weekly. 8,000-10,000 steps is a solid evidence-based goal for most adults.

Question 4

What is MET and why does it matter?

Accepted Answer

MET (Metabolic Equivalent of Task) measures how much energy an activity requires relative to rest (1 MET = sitting quietly). Walking briskly = 3.5 METs, running = 8 METs. Higher MET = more calories burned per unit of time. MET is published in the Compendium of Physical Activities (Ainsworth et al.) and is the standard used in clinical and sports science research worldwide.

Question 5

Why does weight affect calorie burn from steps?

Accepted Answer

Heavier people burn more calories doing the same activity because they must move more mass against gravity. The MET formula directly includes weight: Calories = MET × kg × hours. A 90 kg person walking 10,000 steps burns roughly 40% more calories than a 65 kg person doing the same walk. This is why body weight is a required input for accurate estimates.

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