Step Converter
Convert your steps into distance and calories burned in seconds.
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How It Works
This calculator uses well-established averages to estimate your walking distance and calorie burn:
- Stride length — The average adult stride is about 2.5 ft / 0.76 m. Taller people tend to have longer strides.
- Calories burned — Calculated using MET (Metabolic Equivalent of Task) values for moderate walking (~3 mph).
- Time estimate — Based on an average walking speed of 3 mph / 5 km/h.
Quick Reference
| Steps | Miles | Km |
|---|---|---|
| 1,000 | 0.47 | 0.76 |
| 5,000 | 2.37 | 3.81 |
| 10,000 | 4.73 | 7.62 |
| 15,000 | 7.10 | 11.43 |
| 20,000 | 9.47 | 15.24 |
Steps to Miles & Kilometres — Everything You Need to Know
Converting steps to distance helps you set meaningful walking goals. The number of steps in a mile varies by height and stride length, but for an average adult, 2,000 steps equal approximately 1 mile (1.6 km). The popular 10,000-steps-a-day goal equates to roughly 4.7 miles (7.6 km).
Calories burned from walking depend on your body weight, pace, and terrain. A 70 kg (154 lb) person walking 10,000 steps at a moderate pace burns approximately 300–400 calories. Use the calculator above with your own weight for a personalised estimate.
Want automatic step tracking? The Strift app syncs with Apple Health and Google Health Connect so every step is counted without any manual entry.