健身
即时、私密且免费
步数转卡路里计算器.
使用您的体重、步幅和步行速度，估算走一定步数所消耗的卡路里。
输入数值
输入时结果会更新。
使用方法
卡路里 = MET值 × 体重（千克）× 步行小时数。您的步数通过步幅换算为距离，所选配速决定了速度和MET值。
必须填写体重。仅凭步数无法给出可靠的卡路里数值：体重55千克和100千克的人走相同的10,000步，消耗的卡路里差异很大。
所用的MET值：慢速散步为2.0（约3.2千米/小时），中速步行为3.5（5千米/小时），快走为5.0（6.4千米/小时）。
这是总能量消耗——包含了您在这段时间内静息状态下本就会消耗的卡路里，健身追踪器通常也是这样统计的。
常见问题
How many calories does 10,000 steps burn?
For a 70 kg (154 lb) adult walking at a moderate 5 km/h with an average stride, roughly 250-300 kcal. A 100 kg walker doing the same 10,000 steps burns closer to 400 kcal. Body weight is the single biggest factor, which is why this calculator requires it.
Why do I have to enter my weight?
Calorie burn is proportional to body mass: the formula is MET x weight in kg x hours. A steps-only estimate silently assumes an average weight and can be off by 40% or more for lighter or heavier people, so we do not offer one.
What is a MET and which values do you use?
A MET (metabolic equivalent of task) expresses how hard an activity is relative to sitting still. We use the Compendium of Physical Activities values for walking: 2.0 for a slow stroll (~3.2 km/h), 3.5 for a moderate walk (~5 km/h) and 5.0 for a brisk walk (~6.4 km/h).
Does this include the calories I would burn anyway?
Yes. The MET formula gives gross energy expenditure, which includes your resting metabolism during the walk. That is how fitness trackers and most fitness apps report it. To get net calories burned above resting, subtract roughly 1 MET's worth of the same duration.
Does walking uphill or carrying weight change the result?
Yes, significantly. Walking up a moderate incline can raise the MET from 3.5 to 6 or higher, and carrying a heavy pack adds more. This calculator assumes level ground, so treat the number as a floor for hilly routes.