Steps to Distance Calculator
Convert a step count into kilometres and miles using a stride length estimated from your height, with the calories those steps burned.
How far 10,000 steps takes you, and what it burns.
How the steps to distance calculator works
Stride length is roughly 0.415 × height for women and 0.413 × height for men — about 70 cm for someone 170 cm tall — so 10,000 steps is close to 7 km. Enter a measured stride in Detailed mode if you know it (count 20 strides over a marked distance). Calories use a simple rule of about 0.04 kcal per step at 70 kg, scaled to your weight.
The numbers are for walking. Running strides are longer and burn more per step; step counters also miss or over-count on some terrain, so treat the distance as an estimate.
Formula: distance = steps × stride length · stride ≈ 0.413–0.415 × height
Worked examples
| Inputs | Distance walked | Note |
|---|---|---|
| 10,000 steps, 175 cm man | 7.23 | about 7.2 km |
| 10,000 steps, 162 cm woman | 6.72 | about 6.7 km |
| 15,000 steps, 5 ft 9 in man | 6.75 | about 6.7 miles |
FAQFrequently asked questions
How far is 10,000 steps?
About 7–8 km (4.5–5 miles) for most adults, depending on height and stride. The calculator uses your height to narrow it down.
How do I measure my stride?
Walk 20 normal steps along a measured line, divide the distance by 20, and enter it in Detailed mode. Do it at your usual pace, not a deliberate one.
Is 10,000 steps a real target?
It began as a marketing figure in 1960s Japan, but studies find health benefits rising up to roughly 7,000–10,000 steps a day, so it is a reasonable goal.
Why do calories vary so much between apps?
Apps use different assumptions about pace, weight and whether resting calories are included. Around 0.04 kcal per step at 70 kg is a common average for walking.
Where these figures come from
- Riegel PS, "Athletic records and human endurance", American Scientist 1981 — T2 = T1 × (D2 ÷ D1)^1.06
- Cooper KH, "A means of assessing maximal oxygen intake", JAMA 1968 — the 12-minute run test
- Ainsworth BE et al., Compendium of Physical Activities (2024 update) — MET values by activity
- OpenPowerlifting — DOTS coefficients (Tim Konertz, 2019) — the DOTS polynomial used for scoring
- Naismith's rule (1892) as used by UK and Australian walking bodies — 1 hour per 5 km plus 1 hour per 600 m of ascent
- Australian Institute of Sport — national sports-science body
Last checked: September 2026. Formulas are fixed by their published sources; the MET values come from the Compendium of Physical Activities.