Step Bank (Steps ⇄ Miles & Burn)
Turn daily steps into miles, active time, and net NEAT calories burned.
Convert your daily step count into miles or kilometers walked, active minutes, net NEAT calories burned, and 30-day / 1-year energy impact.
How this is calculated
Methodology & sources
- Walking metabolic equivalents (METs: 2.8 casual, 3.5 brisk, 4.3 fast): 2024 Adult Compendium of Physical Activities (Herrmann SD et al., JSHS 2024)
- Daily step volume & all-cause mortality dose-response (7,000–10,000 steps/day): Paluch AE et al. — The Lancet Public Health (2022)
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.