Calorie calculator
Your maintenance calories, an honest weight-loss budget, and what food really costs in steps. The exact math the Yetter app uses: Mifflin-St Jeor, a 500 kcal deficit bounded by safe minimum intakes, and net walking burn. No signup, nothing stored.
Held at the safe minimum intake of 1,500 kcal: a 424 kcal deficit, about 0.4 kg per week. Walking widens it.
How many steps to burn off food
At your weight, one step burns 0.0320 kcal net.
550 kcal eaten in minutes, walked off in roughly 172 minutes at a normal pace.
Yetter does this automatically, every day
Snap a photo to log food, let steps count themselves, and watch one honest number all day. Free, no subscription. Get Yetter on Google Play
How it works. Maintenance is your basal metabolic rate from the Mifflin-St Jeor equation times 1.1 for digestion. The weight-loss budget sits 500 kcal under maintenance but never below safe minimum intakes (1,500 kcal for men, 1,200 for women) and never above maintenance. Steps burn about 0.0004 kcal per step per kilogram of body weight over resting. A kilogram of body fat is roughly 7,700 kcal.
Frequently asked questions
How many calories does 10,000 steps burn?
Net of what you would burn resting anyway, about 0.0004 kcal per step per kilogram of body weight. At 60 kg that is roughly 240 kcal, at 70 kg about 280, at 80 kg about 320, at 90 kg about 360, and at 100 kg about 400. Trackers that show much bigger numbers usually include the calories you would have burned sitting still.
How many steps does it take to burn 500 calories?
Divide 500 by your per-step burn (0.0004 times your weight in kilograms). At 70 kg that is about 17,900 steps; at 90 kg about 13,900. The calculator above does this for any food or calorie amount.
Is 1,500 calories a day enough?
For most men 1,500 kcal is the sensible lower bound for unsupervised dieting, and 1,200 kcal for most women. Below those intakes it gets hard to cover protein, vitamins and minerals, which is why this calculator never plans below them. Goals under 800 kcal belong under medical supervision.
What are maintenance calories?
The energy you burn in a day before deliberate exercise: your basal metabolic rate (Mifflin-St Jeor) plus about 10 percent for digesting food. Steps are then added on top, which is why this calculator does not use activity multipliers: your phone counts activity instead of guessing it.
How much weight do I lose on a 500 kcal deficit?
A kilogram of body fat stores about 7,700 kcal, so a steady 500 kcal daily deficit works out to roughly 0.45 kg (about 1 lb) per week. Day-to-day weight drifts around that line because of water, so judge by the weekly trend.
How accurate is this?
The Mifflin-St Jeor equation is the standard clinical estimate, but individual metabolisms vary by around 10 percent. Treat the numbers as a starting point and let the scale have the final word: if nothing moves in two or three weeks, adjust by 100 to 200 kcal.
Going the other way?
See how many calories your step count burns: Steps to calories converter
Estimates for healthy adults. Individual burn rates vary by about ten percent, which is why the scale, not the formula, has the final word. Not medical advice: if you have a medical condition or a history of disordered eating, talk to a doctor before changing your diet.