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Tools Last update: Nov 6, 2026

Steps Calculator

Convert your steps into distance, calories and walking time — or find how many steps a distance takes. Based on your height, weight and pace.

steps
km
About you
Sex (for the step length)
cm
kg
I know my step length
cm
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Step length is estimated from height: about 41% of it when walking, 48% when jogging and 58% when running. Calories use MET values for each pace.

Step calculators

Each one starts with the right units and answer.

kcal Steps to Calories CalculatorCalories burned for any number of steps km Steps to KM CalculatorDistance in kilometres mi Steps to Miles CalculatorDistance in miles → KM to Steps CalculatorHow many steps in a kilometre → Miles to Steps CalculatorHow many steps in a mile 10k 10,000 Steps CalculatorDistance and calories of 10,000 steps

How the steps calculator works

Distance is simply the number of steps multiplied by the length of one step. Since few people know their step length, the calculator estimates it from your height and pace. Calories come from the time the walk takes and how demanding that pace is.

distance = steps × step length
steps = distance ÷ step length

Estimating step length

  • Walking — about 41% of height: 0.415 × height for men and 0.413 × height for women.
  • Jogging — about 48% of height.
  • Running — about 58% of height.

For a 175 cm man walking at an average pace, that is 72.6 cm per step, 1,377 steps per kilometre and about 2,216 steps per mile. For a more exact result, measure your own step: walk ten normal steps, measure the distance and divide by ten.

Calories from steps

Each pace has a MET value — how many times more energy it uses than sitting still. Calories per minute = MET × 3.5 × body weight in kg ÷ 200.

  • Slow walk, 3.2 km/h (2 mph) — 2.8 MET
  • Average walk, 4.8 km/h (3 mph) — 3.5 MET
  • Brisk walk, 6.4 km/h (4 mph) — 5.0 MET
  • Jog, 8 km/h (5 mph) — 8.3 MET
  • Run, 10 km/h (6.2 mph) — 9.8 MET

A 70 kg person walking 10,000 steps at an average pace burns roughly 390 kcal, or about 0.04 kcal per step.

Accuracy

Results are estimates. Step length changes with terrain, footwear, fatigue and slopes, and calorie burn varies with fitness and body composition. For the same number of steps, a measured step length gives the biggest gain in accuracy.

Frequently asked questions

How many steps are in a kilometre?

About 1,300–1,500 when walking, depending on height. A 175 cm man takes about 1,377 steps per kilometre.

How many steps are in a mile?

About 2,100–2,400 when walking. A 175 cm man takes about 2,216 steps per mile.

How do I measure my step length?

Walk ten normal steps on a flat surface, measure the distance from the start to where your foot lands, and divide by ten.

Does running change the number of steps?

Yes. Running steps are longer, so the same distance takes fewer steps than walking.