Free health calculators
Health numbers you can picture.
Turn steps, habits and food into calories, money and milestones you can see. Free, private and in 7 languages.
Popular questions
- Free, no sign-up
- Your entries stay in your browser
- 7 languages, 8 countries
- Sources listed on every page
Steps to snacks
See your steps as snacks
Steps and workouts from any watch or ring, shown as packs of chips, pizza slices, drinks and more from your country.
OpenQuit smoking
Track a quit, live
Money saved, a live clock and health milestones for smoking, vaping, alcohol, sugar and fried food.
OpenReduce stress
Two minutes of calm
Guided breathing, a focus grid and a follow-the-light exercise, with calm-minute rings.
OpenDiet planner
A diet chart for you
Calories, protein, carbs, fats and key vitamins for your body, with meal ideas for four cuisines.
OpenWalking
Walking, by the numbers
Calories for any distance, time or pace, steps to burn a set amount, and a walking plan for a goal weight.
OpenReads & guides
Reads that cite their sources
Day-by-day smoke-free guides, calories for every step count and plain-English articles.
OpenCommon questions
How many calories does walking 10,000 steps burn?
About 268 kcal of active energy for a 70 kg, 174 cm adult walking at an average pace. It ranges from about 191 kcal at 50 kg to 383 kcal at 100 kg. Read more
How many steps a day is healthy?
For most adults under 60, 8,000 to 10,000 steps a day is linked to the lowest risk of early death. For adults over 60, benefits level off at about 6,000 to 8,000. Any increase from a low base helps. Read more
How many calories does walking a mile burn?
About 60 kcal of active energy for a 70 kg adult, 47 kcal at 55 kg and 86 kcal at 100 kg. Including the energy your body uses at rest, the total is roughly 90 to 110 kcal. Read more
How many steps does it take to burn 500 calories?
About 18,700 steps for a 70 kg, 174 cm adult, roughly 13.5 km of walking. A 90 kg adult needs about 14,500 steps. Read more
How long does nicotine withdrawal last?
Symptoms usually start within a few hours, peak in the first 3 days and fade over 2 to 4 weeks. Increased appetite can last up to 10 weeks, and occasional cravings can come back for months. Read more
What happens after 3 days of not smoking?
Nicotine is essentially gone from your body. Airways in your lungs relax, and breathing starts to feel easier. Read more
How much money will I save if I quit smoking?
Divide the pack price by the cigarettes in a pack, multiply by how many you smoke a day, then by 365. Ten a day at $9 for 20 is about $4.50 a day, or about $1,640 a year. Read more
What happens to your body when you stop drinking?
Sleep usually improves within a week. Within a month liver fat and blood pressure can begin to fall. Over 3 to 12 months energy and concentration improve, the liver can recover substantially, and the risk of several cancers starts to fall. Read more
How do I stop sugar cravings?
Eat regular meals with protein and fibre, keep sweets out of easy reach, drink water, sleep enough and swap in fruit or nuts. A short walk or a few minutes of slow breathing can also take the edge off a craving until it passes. Read more
Do nicotine patches really work?
Trials show nicotine replacement, including patches, is linked to quit rates about 50 to 60% higher than no aid. Results vary from person to person. Read more
Is the quit smoking helpline free?
Yes. National quitlines such as 1-800-QUIT-NOW in the US, the NHS Smokefree helpline in England, Quitline in Australia and the National Tobacco Quit Line in India are free to call. Read more
What is the fastest way to reduce stress?
There is no single answer, but many people find that slow breathing with a longer exhale than inhale helps them feel calmer within a few minutes. Try cyclic sighing: two breaths in through the nose, then a long, slow breath out, repeated for about 5 minutes. Read more
General information based on published research. Everyone is different, and 10K Count does not promise any particular result. Not medical advice.