How to use
- Enter your steps, height, sex and weight.
- Enter your step length if you know it; otherwise it's estimated from height.
- Choose your pace and read the distance, time and calories.
Options explained
- Step length
- About height × 0.415 for men and × 0.413 for women — a common pedometer rule of thumb. At 170 cm that's about 70 cm, so 10,000 steps ≈ 7 km.
- Calories
- Based on slow, normal and brisk walking MET values from the 2024 Compendium of Physical Activities and your weight.
How the numbers are worked out
Distance is steps × step length ÷ 100,000 (in km). Walking time is the distance divided by a fixed speed for the pace you pick, and calories are MET × weight (kg) × hours. The line “about N kcal above resting” uses (MET − 1) instead of MET.
| Pace | Speed | MET |
|---|---|---|
| Slow | 3.5 km/h | 2.8 |
| Normal | 5 km/h | 3.8 |
| Brisk | 6 km/h | 4.8 |
For 10,000 steps, a 170 cm man weighing 65 kg and a step length left at the estimate (170 × 0.415 = 70.55 cm), the distance is 7.06 km (4.4 mi) at every pace. Only the time and calories change:
| Pace | Walking time | Calories | Above resting |
|---|---|---|---|
| Slow | 121 min | 367 kcal | 236 kcal |
| Normal | 85 min | 349 kcal | 257 kcal |
| Brisk | 71 min | 367 kcal | 290 kcal |
Slow and brisk give almost the same total because the slower walk takes longer, so the lower rate of burning is spread over more minutes. If you type a value in the Step length (cm) box, it replaces the height estimate.
Frequently asked questions
How do I measure my step length?
Walk 10 normal steps, measure the distance and divide by 10. Running strides are much longer; this calculator assumes walking.
Do I really need 10,000 steps a day?
It isn't a medical standard. Studies show clear health benefits from around 7,000 steps a day, with smaller gains beyond that.
Is my data uploaded?
No. Calculations run in your browser.
Privacy
This tool runs entirely in your browser. Your files and text are processed on your device and are never uploaded to our servers.