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STEPR Calorie Calculator & Cardio Conversion Chart
Estimate calories burned on STEPR and other cardio. These are estimates only and shouldn't replace medical advice.
Calorie Converter & Calculator
Estimate calories burned on STEPR or other cardio. Estimates only — not medical advice.
STEPR (Step-Based Physics)
Uses 5.2" step height + your weight to estimate vertical work (assumes ~25% efficiency).
Time & METs
Formula: calories ≈ MET × body mass (kg) × hours.
Common METs: STEPR/Stair stepper ≈ 8.8; Rowing 6–12; Cycling 6–12; Running 7–16; Walking 3–5; Ski erg 6–12.
Rucking
Estimates base MET from pace, then adds a load factor for pack weight.
Quick Cardio Substitutions
Swap by time or work. Use this as a starting point; coach intent matters.
| If workout calls for… | Try substituting… | Rule of thumb |
|---|---|---|
| 10 min easy run | 10–12 min STEPR easy | Similar aerobic load |
| 500 m row (easy) | ~2 min STEPR moderate | Match perceived effort |
| 1 min run hard | ~12–14 min STEPR hard | HR zone 4–5 |
FAQ
Is this accurate?
All calorie methods are estimates. Individual efficiency and intensity vary; use this to compare sessions, not as medical guidance.
What step height does STEPR use?
Default here is 5.2". If your model differs, edit the input.
Should I use METs or the steps method?
For STEPR, the steps method ties directly to work done (m·g·h). For mixed cardio or when you only know time, METs are simpler.