Steps to km and calories
Enter your steps, height and weight to see the km, minutes and calories. No sign-up.
7.0 km
- 88 min of walking
- 416 kcal in total
How we worked it out
- Stride ≈ 0.414 × height = 70 cm (unless you typed your own).
- Distance = steps × stride = 7.0 km.
- Pace ~4.8 km/h, MET 3.8 (2024 Compendium of Physical Activities, code 17190).
- kcal ≈ MET × weight (kg) × hours. This is the total, including what your body would burn at rest anyway.
| Steps | km | min | kcal |
|---|---|---|---|
| 2,000 | 1.4 | 18 | 83 |
| 4,000 | 2.8 | 35 | 166 |
| 6,000 | 4.2 | 53 | 249 |
| 8,000 | 5.6 | 70 | 333 |
| 10,000 | 7.0 | 88 | 416 |
| 12,000 | 8.4 | 105 | 499 |
| 15,000 | 10.5 | 131 | 623 |
How we calculate
Distance. Stride length is roughly 0.414 × height – a common estimate, not your actual stride. If you measure your own, the result will be closer.
Calories. We use MET values from the 2024 Adult Compendium of Physical Activities (Herrmann et al.): slow walking (~4 km/h) 3.0 MET, steady (~4.8 km/h) 3.8 MET, brisk (~5.6 km/h) 4.8 MET. The formula: kcal ≈ MET × weight (kg) × hours. We show the total, and separately the part above resting, because some calculators and watches show only that.
It's an estimate: the real figure depends on your build, hills, what you carry and even your shoes. How many steps are worth aiming for is in how many steps a day. For other activities (cycling, swimming, gardening) use the calories burned calculator.
Frequently asked questions
How many km is 10,000 steps?
About 7.0 km if you are 170 cm tall (a stride of about 70 cm). A bit less if you're shorter, more if you're taller. Enter your height or your measured stride for a closer figure.
How many calories do 10,000 steps burn?
A 70 kg person walking at a steady pace (about 4.8 km/h) uses about 390 kcal in total over roughly 88 minutes. About 287 kcal of that is above what the body would burn at rest.
How many steps does it take to burn 500 calories?
For a 70 kg, 165 cm person walking briskly, roughly 15,500 steps to burn 500 kcal above resting. That's a lot, and you don't need it every day: most of the health benefit starts from about 7,000–8,000 steps a day.
How do I measure my stride length?
Walk 10 normal steps, measure the distance and divide by 10. Enter the result in centimetres and the calculator will use it instead of the estimate from your height.
Is my phone's step counter accurate?
Phones and wristbands count steps fairly well, especially at an even pace. Calories are less reliable – devices often overestimate them – so treat them as rough.