StepKcal uses your actual daily step count — not a vague activity guess — to calculate how many calories you should eat. Free, instant, no signup.
Free step-based calorie calculatorYour calorie numbers above are free. The full plan adds everything below — shown here with sample numbers.
See exactly where you stand and how much to lose to reach a healthy weight range.
To get into the green zone, lose 5.8 kg.
Calculated using the Mifflin-St Jeor formula, your daily step count, and a personalized safe weight-loss pace.
Why this pace? Your BMI of 26.8 places you in the overweight range — a moderate 550 kcal daily deficit is safe, sustainable, and will bring you to a healthy weight range.
Suggested split: 30% protein, 40% carbs, 30% fats for each calorie target.
Projected body weight each week until you hit your goal — shown for all three paces.
| Week | Recommended (0.5 kg/wk) | Lose 0.5 kg / week | Lose 0.7 kg / week |
|---|---|---|---|
| 0 | 82.0 kg | 82.0 kg | 82.0 kg |
| 2 | 81.0 kg | 81.0 kg | 80.6 kg |
| 4 | 80.0 kg | 80.0 kg | 79.2 kg |
| 8 | 78.0 kg | 78.0 kg | 76.4 kg |
| 14 | 75.0 kg | 75.0 kg | 75.0 kg |
These are example numbers — start with your free calorie numbers, then unlock the full plan if you want it.
Start with your maintenance calories (TDEE): your BMR from the Mifflin-St Jeor equation, plus the calories burned by your daily steps, plus other daily movement. To lose weight, eat below that number. StepKcal calculates both for free — enter your details above.
StepKcal uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then adds calories burned from your actual daily step count (adjusted for body weight and walking pace) and a small allowance for other daily movement (NEAT). The result is your Total Daily Energy Expenditure (TDEE), and your weight-loss target is set below it at a safe pace for your BMI.
Traditional calculators ask you to pick a vague activity level like "lightly active", and that one choice can swing your target by hundreds of calories. Your real daily step count from your phone or watch is a far more concrete measure of how much you move, so the calorie target is more precise.
Roughly 300–600 kcal for most adults. It depends mainly on body weight and walking speed: a heavier person or a brisker pace burns more per step. Enter your own weight and pace above to get your number.
Yes. Your maintenance calories, daily calorie target, BMR and calories from steps are free, with no signup. You can also get a free printable 30-day walking plan by email. The optional full plan ($2.99, one-time, no subscription) adds a week-by-week weight projection, three pace options, macros and step targets, plus a PDF.
StepKcal never recommends fewer than 1,200 kcal/day, a commonly used safety floor. If your target is capped there, that is a sign to lose weight more slowly or add steps rather than eat less. Talk to a healthcare professional before starting a diet if you have a medical condition.
