This steps calculator converts your step count into distance and calories burned. It estimates your stride from your height (or uses your own stride length), then works out miles, kilometers, walking time and calories at your pace.
How steps are converted
- Stride length ≈ height × 0.415 for men or × 0.413 for women.
- Distance = steps × stride length.
- Calories = MET × weight in kg × hours walking, using MET values for walking from the Compendium of Physical Activities.
Walking pace and intensity
| Pace | MET |
|---|---|
| 2.0 mph (3.2 km/h) | 2.8 |
| 2.5 mph (4.0 km/h) | 3.0 |
| 3.0 mph (4.8 km/h) | 3.5 |
| 3.5 mph (5.6 km/h) | 4.3 |
| 4.0 mph (6.4 km/h) | 5.0 |
| 4.5 mph (7.2 km/h) | 7.0 |
Worked example
A 5 ft 6 in woman weighing 160 lb takes about 2.27 ft per step, so 10,000 steps is about 4.3 miles. At a moderate 3 mph, that takes about 1 hour 26 minutes and burns about 360 calories.
Is 10,000 steps a day the right goal?
Research links more daily steps with lower risk of early death, with benefits seen well below 10,000 steps for many people. Any increase from your current level helps.
Frequently asked questions
How many steps are in a mile?
About 2,000 to 2,500 for most adults, depending on height and stride. Taller people take fewer steps per mile.
How many calories do 10,000 steps burn?
Often around 300 to 500 calories, depending on body weight and walking speed.
How do I measure my stride length?
Walk 10 normal steps, measure the distance and divide by 10. Enter it in the calculator for a more accurate result.
Are phone step counts accurate?
Reasonably for walking, but they can miss steps when the phone is in a bag and count extra on bumpy rides.
Related calculators
Sources
Last reviewed: October 2026. For information only; not medical advice. Talk to a doctor about any health concerns.