Convert steps to distance and calories
Quick examples
What the estimate uses
Distance comes from step count multiplied by estimated step length. When you enter height, the page uses a walking stride factor near 0.414 of height, with a slightly longer factor for brisk walking. If height is blank, it uses an average 0.762 m step length and shows a note.
Calories use the common MET equation with your body weight and estimated walking time. Pace, grade, and terrain change the MET assumption, so the result is best used for planning and comparison rather than as a precise wearable replacement.
FAQ
How far is 10,000 steps and how many calories does it burn?
With the default 5 ft 9 in height, 154 lb weight, and average walking pace, 10,000 steps is about 4.5 miles or 7.3 km and about 386 kcal. Your result changes with height, weight, pace, terrain, and grade.
Why is this different from my fitness tracker?
This page uses a simple stride estimate and MET formula. A tracker may also use heart rate, accelerometer data, GPS, personal settings, and proprietary adjustments.
Which units should I choose?
Use US units for pounds, feet, inches, miles, and mph. Use metric units for kilograms, centimeters, kilometers, and km/h. A shared URL keeps the unit choices you used.
Can I use this as medical or weight-loss advice?
No. It is an educational estimate only, not a diagnosis, treatment plan, or weight-loss guarantee. Ask a qualified professional if you have health concerns, are pregnant, have a condition, or take medication.