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Convert steps to miles, km, and calories burned using your height and weight.
A step counter converts daily steps into distance and calories burned using estimated stride length (approximately 0.415× your height in meters) and the MET value for walking (approximately 3.5).
Formula
Distance = Steps × (Height × 0.415) ÷ 1000Distance = distance covered in meters (divide by 1000 for km, 1609.34 for miles)
Height × 0.415 = estimated stride length in meters
Calories = MET (3.5) × body weight (kg) × duration (hours)
Worked Example
Example: 10,000 steps, 5'7" (170 cm), 70 kg person
Did you know? The 10,000 steps goal originated from a 1960s Japanese pedometer marketing campaign: not medical research. Modern studies show significant health benefits start at 7,000 steps/day, with diminishing returns above 12,000 steps.
Sources
| Steps | Miles | Km | Calories |
|---|---|---|---|
| 1,000 | 0.47 mi | 0.76 km | ~40 cal |
| 3,000 | 1.42 mi | 2.28 km | ~120 cal |
| 5,000 | 2.37 mi | 3.81 km | ~200 cal |
| 7,500 | 3.55 mi | 5.71 km | ~300 cal |
| 10,000 | 4.73 mi | 7.62 km | ~400 cal |
| 12,000 | 5.68 mi | 9.14 km | ~480 cal |
| 15,000 | 7.10 mi | 11.43 km | ~600 cal |
*Calorie estimates based on 70 kg person at moderate pace.
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