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Convert your daily steps to kilometers and miles based on your height and stride length.
Estimated Stride Length
0.0 cm (0.0 inches)
<5,000
steps/day
5,000-7,499
steps/day
7,500-9,999
steps/day
10,000-12,499
steps/day
12,500+
steps/day
Your walking distance is calculated by multiplying your step count by your stride length. Stride length is estimated from your height using the formula: Height(cm) × 0.415.
Average stride length is approximately 76 cm (30 inches) for adults, but varies with height. Taller people generally have longer strides.
Walking burns approximately 0.04-0.05 calories per step for an average person. This varies based on weight, pace, and terrain.
Set a timer to walk for 5-10 minutes every hour during work. These short breaks add up to thousands of extra steps daily.
Choose parking spots farther from entrances. Take stairs instead of elevators. Small changes create big cumulative effects.
Convert phone calls and 1-on-1 meetings to walking meetings. You'll boost creativity and steps simultaneously.
Make a habit of post-dinner walks. It aids digestion, reduces stress, and helps you hit 10,000 daily steps.
Approximately 1,300 steps equal 1 kilometer for an average adult. This varies by height and stride length - taller people need fewer steps to cover 1 km.
The 10,000 step goal is a good general target but not mandatory. Studies show health benefits start at 7,000-8,000 steps/day. Any increase in daily steps provides health benefits.
Walk 10 steps at your normal pace on a measured surface (like a track). Measure the total distance and divide by 10. Alternatively, use the height-based formula (height × 0.415).
Running steps are often longer than walking steps, so you'll cover more distance per step. However, fitness trackers count each foot strike equally whether walking or running.
10,000 steps burns approximately 300-500 calories, depending on weight, pace, and terrain. Heavier individuals and faster walking burn more calories.
Most modern fitness trackers and smartphone step counters are 90-95% accurate for walking. Accuracy can decrease during activities like cycling or when pushing a stroller.
A step is each individual foot placement. A stride is the distance from where one foot lands to where the same foot lands again (two steps). Stride = 2 × step length.
Both! Daily goals (like 10,000 steps) ensure consistency. Weekly goals (70,000-80,000 steps) allow flexibility - you can make up for low-step days with more active days.