Convert steps to km, miles and calories
This steps to km converter turns the number on your pedometer, phone or fitness band into a real distance in kilometres and miles, and works the other way too: type a distance and it tells you how many steps it takes. It uses your own stride length — the distance from one heel strike to the next — because that is what actually links steps to distance, and a 160 cm walker and a 190 cm walker cover very different ground in 10,000 steps.
If you do not know your stride, the converter estimates it from your height with the common pedometer rule (height × 0.415 for men, × 0.413 for women when walking). It also gives an approximate calorie figure for the walk or run, steps per kilometre and per mile, the time it takes at your pace and how close you are to a daily step goal. Your settings are remembered on this device only.
How to use the Steps to Km Converter
- Choose Steps → distance or Distance → steps.
- Enter your step count, or a distance in km or miles.
- Under Stride (step) length, either type your measured stride in cm or inches, or pick Estimate it from my height and enter your height, sex and whether you were walking or running.
- Read the distance (or steps) in the result panel, with the stride, steps per km and per mile underneath.
- Open Calories and daily goal, enter your weight and pace for a calorie estimate, and set a step goal to see your progress.
Steps to Km Converter features
Both directions
Steps to kilometres and miles, or a target distance back to the number of steps you need.
Your stride, not an average
Use a measured stride in centimetres or inches, or an estimate from height and sex that is clearly labelled as such.
Walking and running
Running strides are much longer than walking strides; the running estimate uses a separate, rough factor.
Calorie estimate
Based on MET values for six walking and running speeds and your body weight, with the time the distance takes.
Daily goal bar
Shows the percentage of your step goal and how many steps are left — 10,000 by default, change it to anything.
Formula shown
The exact multiplication is printed with your numbers so you can check it.
How the conversion works
Distance is simply steps × stride length. With a stride of 76.2 cm (30 inches), 10,000 steps × 0.762 m = 7,620 m = 7.62 km, or 7.62 ÷ 1.609344 = 4.73 miles. Going the other way, steps = distance ÷ stride, so 5 km at 0.762 m needs 5,000 ÷ 0.762 ≈ 6,562 steps, and one mile needs about 2,112.
When you estimate from height, a 170 cm man has an estimated walking stride of 170 × 0.415 = 70.6 cm, and a 170 cm woman 170 × 0.413 = 70.2 cm. These factors are a long-standing rule of thumb used by pedometer makers, not a precise law; leg length, speed, shoes, terrain and age all change your real stride. For running there is no widely agreed factor: this tool uses height × 0.65 as a rough guide for an easy run, and you should treat that figure loosely.
How many steps are in a kilometre or a mile?
Typical values for walking at a normal pace. Your own numbers are shown in the result panel.
| Stride length | Steps per km | Steps per mile | 10,000 steps = |
|---|---|---|---|
| 60 cm (23.6 in) | 1,667 | 2,682 | 6.0 km · 3.73 mi |
| 65 cm (25.6 in) | 1,538 | 2,476 | 6.5 km · 4.04 mi |
| 70 cm (27.6 in) | 1,429 | 2,299 | 7.0 km · 4.35 mi |
| 76.2 cm (30 in) | 1,312 | 2,112 | 7.62 km · 4.73 mi |
| 80 cm (31.5 in) | 1,250 | 2,012 | 8.0 km · 4.97 mi |
Measuring your stride and estimating calories
- Measure it: walk 10 normal steps on a flat path, measure the distance from your starting toe to the toe of the same foot position after the last step, and divide by 10. Or walk a known 100 m and count the steps: 100 ÷ steps = stride in metres.
- Calories: the estimate multiplies a MET value (from the Compendium of Physical Activities — for example 3.5 MET for walking at about 4.8 km/h and 8.3 MET for running at 8 km/h) by your weight in kilograms and the hours the distance takes. It includes the energy you would burn at rest, so the extra burned by walking is a little lower.
- Accuracy: step counters can miss or add steps, and real walks mix speeds and hills, so expect the calorie figure to be within roughly ±20%. For workouts by duration and activity, the calories burned calculator covers many more activities, and the pace calculator handles running splits.
Steps to Km Converter FAQ
How many km is 10,000 steps?
With an average walking stride of about 0.76 m, 10,000 steps is roughly 7.6 km (4.7 miles). A shorter stride of 0.65 m gives 6.5 km, and a longer one of 0.8 m gives 8 km. Enter your own stride in the steps to km converter for your figure.
How do I convert steps to miles?
Multiply your steps by your stride length to get a distance, then divide kilometres by 1.609344 for miles. For a 30-inch stride, 2,112 steps make one mile. Choosing Steps → distance shows both units at once.
What is a normal stride length?
For adults walking, step length is usually between about 60 and 80 cm (24–31 in), roughly 41% of height. Runners take much longer strides, often more than a metre, and the length grows with speed.
Why does my phone show a different distance?
Phones and watches use their own stride estimate (often from your height and sometimes GPS calibration). If you enter the same stride here you will get the same distance; if not, measure your stride and use that number in both places.
Are the calories accurate?
They are estimates. MET values are averages for groups of people, and your real burn depends on fitness, terrain, carrying a load and more. Use the number to compare days rather than as an exact count.
Is 10,000 steps a day necessary?
The 10,000 figure began as a marketing number. Research suggests health benefits rise with more daily steps, with many gains seen well below 10,000, especially for older adults. Set a goal that suits you; this is general information, not medical advice.