Convert a number of steps into kilometres and miles, or a distance into steps, using your height or your own stride length. It also shows walking time and calories burned.
Results are estimates for planning. Check the figures before you make a financial or health decision.
How the Step and walking calculator works
Distance is steps × stride length. The stride length is either one you enter, or an estimate from your height using a common rule of thumb: 0.415 × height for men and 0.413 × height for women. This is an approximation, so your own stride may differ.
- Steps to distance: steps × stride, shown in kilometres and miles.
- Distance to steps: distance ÷ stride.
- Walking time: distance ÷ your walking speed.
- Calories: MET × weight in kg × hours. The MET comes from walking values in the Compendium of Physical Activities (about 3.5 at 3 mph, 5 at 4 mph), joined by straight lines between speeds.
The results also show what 10,000 steps would be for your stride. Speeds are limited to 1 to 5 mph (1.6 to 8 km/h), because faster than that is running, and calorie figures are estimates.
Worked example
Using the default values in the calculator above:
| Input | Value |
|---|---|
| Units | Metric (cm, km, kg) |
| Sex | Male |
| Height | 170 |
| Stride length | Estimate from my height |
| What you know | Number of steps |
| Steps | 10000 |
| Walking speed | 5 |
| Your weight | 70 |
Distance walked: 7.06 km (4.38 miles)
| Distance | 7.06 km (4.38 miles) |
|---|---|
| Steps | 10,000 |
| Stride length used | 70.6 cm (27.8 in), estimated |
| Walking time at 5 km/h (3.1 mph) | 1 h 25 min |
| Calories burned (MET 3.7) | 363 kcal |
| 10,000 steps would be | 7.06 km (4.38 miles) |
Tips and common mistakes
For a more accurate stride, walk a measured distance (a running track or a marked path) at your usual pace, count your steps and divide the distance by the count. Your stride is shorter on hills, in crowds and when carrying shopping. Steps counted by a phone or watch also vary between devices. A daily step goal like 10,000 is a popular target rather than a medical rule, and any increase on what you do now is a sensible start. This is general information, not medical advice.
Frequently asked questions
How many miles is 10,000 steps?
It depends on your stride, which depends mostly on your height. Taller people cover more distance per step, so the calculator shows the figure for your own height or stride.
How long is the average step?
There is no single average. Stride length depends on height, speed and terrain, which is why the tool estimates it from your height or lets you enter your own.
How accurate are the calories?
They are estimates that use average walking MET values and your weight. Pace, hills, fitness and carrying loads all change the real figure.