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Steps to Distance & Calories Calculator

How far your steps took you, and the calories they burned.

Your details

Units

From your profile. Changes here update it everywhere.

Sex

Used in the formulas.

Used for calories.

Your steps

Walk 20 steps, measure, divide by 20.

Walking pace

5.0 km/h

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

Step length

Men:    height × 0.415
Women:  height × 0.413
Or your own measured step

Distance and calories

Distance = steps × step length
Time = distance ÷ walking speed
Calories = METs × weight (kg) × hours

Step length from height is a rule of thumb. Walk 20 steps, measure the distance and divide by 20 for your own.

Walking METs: 3.5 at 5 km/h, 4.3 at 5.6 km/h, 5.0 at 6.4 km/h.

Sources

  • Ainsworth BE et al. (2011), 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc 43:1575–1581.
  • Tudor-Locke C et al. (2011), How many steps/day are enough? For adults. Int J Behav Nutr Phys Act 8:79.
  • Paluch AE et al. (2022), Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health 7:e219–e228.

About the steps to distance & calories calculator

From steps to distance

Your step length, heel to heel, is roughly 41% of your height. For most adults that's 65–80 cm, so 10,000 steps is about 6.5–8 km (4–5 miles). Faster walking lengthens your step, and so do long legs, so measuring your own step gives a better result.

Read more about the Steps calculator

How many steps you need

10,000 steps a day started as a marketing slogan, not a research finding. Large studies since then show the risk of early death falls steadily up to about 8,000–10,000 steps a day for adults under 60, and about 6,000–8,000 for older adults. Every extra 1,000 steps helps, especially if you start low.

Frequently asked questions

How many km is 10,000 steps?

About 7–8 km for an average adult (4.3–5 miles). It depends on your step length.

How many calories do 10,000 steps burn?

Roughly 300–450 kcal for a 70–80 kg adult at an average pace. Heavier people and faster walkers burn more.

Does running count?

Running steps are longer and burn more per step. This calculator assumes walking; use the calories burned calculator for runs.