Snack to steps converter
From an apple to a muffin, see what a snack looks like as a walk, with the sugars and protein alongside.
Your details
1 x Milk chocolate bar (45 g)
7,895 steps
234 kcal, 5.6 km at a steady pace
- Sugars25.2 g
- Protein3.3 g
- Strolling, under 2 mph2 h 39 min, 9,709 steps
- Slow, 2 mph1 h 34 min, 7,154 steps
- Steady, 3 mph1 h 9 min, 7,895 steps
- Brisk, 3.5 mph53 min, 7,074 steps
Food is fuel and pleasure, not something to earn or pay back. This is a curiosity, not a plan: your body uses energy all day, even asleep. Snack figures come from CoFID 2021, McCance and Widdowson.
If food, weight or exercise feel like a worry, your GP can help, and Beat (beateatingdisorders.org.uk, 0808 801 0677) offers free support.
The working
A 45 g milk chocolate bar
The bar has 234 kcal, 25.2 g of sugars and 3.3 g of protein (CoFID). For someone of 73 kg and 170 cm a steady walk uses that in 1 h 9 min, 7,895 steps, and a brisk walk in 53 minutes.
Snacks compared
Per typical portion, CoFID 2021
| Snack | kcal |
|---|---|
| Apple (120 g) | 61 |
| Banana (100 g) | 81 |
| Bag of crisps (25 g) | 123 |
| Jam doughnut (75 g) | 241 |
| Dry roasted peanuts (50 g) | 295 |
| Muffin (110 g) | 413 |
Food is not a debt
A reminder
Nothing here needs to be walked off. Your body uses energy all day, even asleep, and food is for fuel, pleasure and company. If food or exercise feel like a worry, talk to your GP.
Read with care
What this cannot tell you
- Know your brandLabels vary; check the pack.
- Say which snack is bestFibre, protein and how full you feel matter as much as energy.
- Count drinksSee the sugar in drinks page for those.
Questions
Common questions
How many steps is a chocolate bar?
About 7,000 to 8,000 for an average adult, or under an hour of brisk walking.
What is a healthy snack?
Fruit, veg sticks, plain yoghurt, nuts and wholegrain crackers all fill you up well.
Do snacks make you gain weight?
Only if they add up to more energy than you use over time; snacks can also help you eat less at meals.
Where do the figures come from?
McCance and Widdowson's Composition of Foods (CoFID 2021), the UK's official food tables.
Sources
- McCance and Widdowson's Composition of Foods Integrated Dataset 2021 (CoFID)
- Compendium of Physical Activities: walking (METs by speed)
- Daley AJ et al. Effects of physical activity calorie equivalent (PACE) food labelling. J Epidemiol Community Health 2020;74:269-275
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Food, weight and worry
If food, weight or exercise feel like a worry, talk to your GP. Beat offers free, confidential support on 0808 801 0677.
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