👟Steps Calculator

About this tool

Choose steps → distance or distance → steps, enter your height (or a measured stride), weight and walking speed. You get the distance in km and miles, the step count, walking time, calories at that pace and progress towards a daily goal, with how far and how long the rest would take.

Stride length and the 10,000-step goal

Pedometers estimate stride as about 41.5% of height for men and 41.3% for women, so a 170 cm man strides about 71 cm and covers roughly 1,420 steps per kilometre — 10,000 steps is about 7 km (4.4 miles). For a better number, measure: walk ten normal steps, measure the distance and divide by ten. Calories use the walking MET value for your speed from the Compendium of Physical Activities, interpolated between published speeds. As for the goal, 10,000 steps began as the name of a 1965 Japanese pedometer, not a medical finding. Large studies since have found that most of the reduction in mortality comes by about 7,000–8,000 steps a day for adults under 60 (6,000–8,000 for older adults), with benefits continuing beyond that — any increase from a low base helps. General information, not medical advice. The calories burned calculator covers other activities, the pace calculator running (Running pace explained: converting pace, speed and race times, and what pace to train at), the heart rate zones calculator intensity, and the unit converter other distances.

Frequently asked questions