Feature · Steps & deficit
Steps in, real deficit out
How much you move changes your burn every day. Weekfuel factors in your steps so your balance adds up.
In short
Weekfuel reads your steps from Apple Health (or you enter them manually) and converts them into calories. Combined with your BMR and what you ate, that gives you your real deficit – per day and for the whole week.
Calorie deficit
You're in a calorie deficit when you take in less energy than your body uses. Over a week: weekly expenditure minus calories eaten. A positive number means a deficit, a negative one a surplus.
How many calories do steps burn?
Mostly it depends on body weight and pace. As a rough guide: normal walking is about 3.5 METs according to the Compendium of Physical Activities. A 70 kg (154 lb) person walking the roughly 100 minutes it takes to hit 10,000 steps burns around 400 calories in total – about 120 of which they'd have burned at rest anyway. So the extra burn is closer to 250–300 calories.
What Weekfuel does with them
- Your steps come in automatically from Apple Health. Weekfuel reads steps and nothing else.
- The app converts them into calories and shows the balance for today and for the week.
- You see whether an active day gives you some extra room – or whether a quiet day needs a little less food.
A healthy dose of caution
Fitness trackers and formulas often overestimate exercise burn. Eat back every calorie and your deficit can quietly disappear. A good check: watch your weight trend. If it moves as planned, your numbers are right.
Frequently asked questions
What data does Weekfuel read from Apple Health?
Only your steps. You log your weight directly in the app. Weekfuel doesn't write anything to Apple Health.
Can I add steps without Apple Health?
Yes, you can enter steps manually.
Why is my real deficit smaller than I thought?
Usually because meals are underestimated or activity is overestimated. Check oils, drinks and snacks and compare with your weight trend over two to three weeks.