Calculators
Calorie targets that match your real activity
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Free step-based calorie calculator that turns your daily step count into a personalized TDEE, BMR, and calorie target using the Mifflin-St Jeor equation.
StepKcal is a free step-based calorie calculator that calculates how many calories you should eat based on your actual daily step count rather than a vague activity guess. Using the Mifflin-St Jeor equation, it estimates your Basal Metabolic Rate (BMR), adds calories burned from your actual daily step count adjusted for body weight and walking pace, and factors in a small allowance for other daily movement (NEAT) to calculate your Total Daily Energy Expenditure (TDEE).
The calculator provides your maintenance calories and a daily calorie target for weight loss at a safe pace based on your BMI. Basic results are free with no signup required. An optional full plan adds a week-by-week weight projection, three pace options, macros, step targets, and a PDF report.
Free: maintenance calories, daily calorie target, BMR and calories from steps, plus free printable 30-day walking plan by email. Full plan: $2.99 one-time.
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 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.
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.
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