How to use
- 1Choose steps → distance or distance → steps.
- 2Enter your height and sex — the step length is estimated automatically, or type your own.
- 3Add your weight and whether you were walking or running for a calorie estimate.
- 4Read the results and the quick table for 1,000 to 20,000 steps.
How step length is estimated
The usual rule of thumb is step length ≈ height × 0.415 for men and × 0.413 for women. At 175 cm that is about 72.6 cm, so 10,000 steps are about 7.3 km (4.5 miles) and one kilometre takes roughly 1,380 steps. For a better figure, walk 20 steps over a measured distance, divide the distance by the steps and type it into the step length box — running steps are much longer than walking steps.
How the calories are estimated
Calories use the ACSM metabolic equations: walking on flat ground costs about 0.5 kcal per kg of body weight per km above rest, running about 1 kcal per kg per km. A 75 kg person walking 7.3 km burns roughly 270 kcal extra; running the same distance burns about twice as much. Treat the number as an estimate, not medical advice.
Frequently asked questions
How many km is 10,000 steps?
About 7–8 km for most adults: 10,000 × 0.726 m ≈ 7.3 km at 175 cm height. Taller people cover more, shorter people less.
How many steps are in a mile?
Roughly 2,000–2,300 walking steps. With a 72.6 cm step length it is 1,609 ÷ 0.726 ≈ 2,217 steps.
How many calories do 10,000 steps burn?
For a 75 kg person walking about 7.3 km, around 250–300 kcal on top of resting energy. Heavier people and hilly routes burn more.
Do I really need 10,000 steps a day?
The 10,000 figure came from a 1960s Japanese pedometer campaign. Large studies show health benefits rising steadily from around 6,000–8,000 steps a day; more helps, but any increase counts.
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