Stride length is estimated from your height and gender, then total distance is calculated from step count. Walking duration is derived from cadence (steps per minute) for the chosen pace. Calories are then estimated using the MET formula: Calories = MET × weight (kg) × duration (hours).

Walking for Health

Walking is the most accessible form of physical activity. WHO guidelines recommend at least 150 minutes of moderate activity per week, which roughly translates to 30 minutes of brisk walking 5 days per week. Step counts are a useful proxy: 7,000-8,000 steps per day at moderate pace meets this guideline for most adults.