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Steps to Km, Miles and Calories
Turn your step count into kilometres, miles, walking minutes and estimated calories, based on your height and weight. Plus how many steps a day the latest research suggests.
Steps to distance, time and calories
See what your steps add up to.
Distance
4.8 km
3.0 miles
Walking time
70 min
at a steady pace
Energy used
~280
kcal (rough estimate)
How we work it out
- Step length ≈ 41% of your height (a little longer for men).
- Time assumes about 100 steps a minute, a brisk walk.
- Energy uses a walking intensity of 3.5 METs. Phones and watches count differently, so treat it as a rough guide.
✅ Rules last checked:
📚 Official sources: Ding et al. 2025, Lancet Public Health: daily steps and health · WHO: Physical activity fact sheet
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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Questions people ask
Do I really need 10,000 steps?+
No. 10,000 started as a marketing number. A 2025 review of 57 studies in The Lancet Public Health found that about 7,000 steps a day was linked with a much lower risk of early death, heart disease and dementia than 2,000 steps. Benefits start well below 10,000.
How is the distance worked out?+
Your step length is estimated at about 41% of your height, then multiplied by your steps. For a better number, walk a measured 100 m, count your steps and compare.
How accurate are the calories?+
It's a rough estimate using a brisk-walk energy value (3.5 METs) and your weight. Pace, hills and fitness all change the real number.