How to use it
- Step 1Enter your step count.
- Step 2Pick your sex and enter your height.
- Step 3Add your weight and walking pace to estimate time and calories.
- Step 4Read miles, km, minutes and calories, plus a chart for common step counts.
Stride from height
Stride length is estimated as height × 0.415 for men and height × 0.413 for women. Miles = steps × stride (in) ÷ 63,360.
Worked example: 5 ft 6 in woman: 66 × 0.413 = 27.3 in. 10,000 × 27.3 ÷ 63,360 = 4.30 miles.
Calories from METs
Calories use MET values from the Compendium of Physical Activities: 3.0 at 2.5 mph, 3.5 at 3 mph, 4.3 at 3.5 mph and 5.0 at 4 mph. Calories = MET × weight (kg) × hours.
This counts the total energy of the walk, including what you'd burn sitting still. Real stride varies with pace and terrain, so a fitness tracker that measures your stride will be more precise. More in Walking for weight loss.
Prefer a chart? See Steps to miles chart: precomputed tables for common inputs.
More weight and calories
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Your daily target and a realistic goal date
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OpenMacro calculator
Protein, carbs and fat in grams for any calorie budget
OpenBMI and GLP-1 eligibility
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OpenCommon questions
How many steps are in a mile?
Roughly 2,000 to 2,500 for most adults, depending on height and pace. Taller people take fewer steps per mile.
How many miles is 10,000 steps?
About 4 to 5 miles for most adults. At 5 ft 6 in it's about 4.3 miles.
How many calories does 10,000 steps burn?
Often 300 to 500 kcal depending on body weight and pace. Heavier people burn more for the same distance.
Is 10,000 steps a day necessary?
No. Research links benefits to fewer steps too, often starting around 6,000 to 8,000 a day for adults. More steps add more calories burned.