Steps to Kilometres

Calculating steps and kilometers

For an average adult (around 5'4"-5'9" and normal weight) walking at a moderate pace (5 kph or about 12 minutes per kilometer), you typically take about 1,400-1,500 steps per kilometer. A common rounded figure is 1,410 steps per kilometer (based on combined data for men and women).

• 1,410 steps ≈ 1 km
• 5,000 steps ≈ 3.5 km
• 10,000 steps ≈ 7.1 km
• 15,000 steps ≈ 10.6 km
• 20,000 steps ≈ 14.2 km

These are solid approximations for everyday moderate walking on flat ground. Faster walking (brisk ~6.5 kph / about 9 minutes per kilometer) reduces the count to around 1,200-1,300 steps per kilometer because strides lengthen slightly. Still, there are some aspects to consider when calculating the steps per kilometer:

• Speed — Slower pace = shorter steps → more steps per kilometer. Faster pace = longer steps → fewer steps per kilometer.
• Gender — Women often take slightly more steps than men at the same speed (shorter average height/leg length).
• Height — Taller people take fewer steps (longer natural stride). Studies provide formulas and tables to predict the number in steps.

What is the formula and steps for calculating steps to kilometers?

Distance in kilometers = (Number of steps × Stride length in meters) / 1,000

• 1,000 is the number of meters in one kilometer.
• Stride length is typically measured in meters (or converted from centimeters: divide cm by 100; or from feet/inches: 1 foot ≈ 0.3048 m).

Alternatively, if your stride length is in centimeters:
Distance in kilometers = (Number of steps × Stride length in cm) / 100,000
(100,000 = 1,000 meters × 100 cm per meter)

This works for both walking and running, but your stride length changes with activity:

• Walking (average pace, ~5 kph): Stride length is shorter (often ~0.67-0.76 m).
• Brisk walking (~6.5 kph): Slightly longer strides.
• Running (~9-10 kph or faster): Much longer strides, so fewer steps per kilometer.

What is 10,000 steps to kilometers?

10,000 steps is a popular daily goal, but the distance in kilometers varies depending on your stride length, height, gender, walking pace, and terrain. A rough estimate is about 7-8 km (using ~1,250-1,400 steps per km), but a more precise estimate for most adults is 7.0-7.6 km (e.g., ~7.6 km for men with ~0.76 m stride, ~7.0 km for women with ~0.70 m stride).

Steps to kilometers for walking, running steps

*These are estimates—actual distance varies by your height, stride length, terrain, and exact pace. For personalized results, measure your stride or use a fitness tracker.

How to calculate calories burned?

To calculate calories burned during activities like walking, running, or other exercise, the most accurate and widely used method relies on Metabolic Equivalents (METs).

Relevant variables influencing the number of calories:

• 1 MET = the energy you use at rest (sitting quietly), roughly 1 kcal (calorie) per kg of body weight per hour.
• Activities have higher MET values based on intensity (e.g., brisk walking is ~4–5 METs, running at ~10 kph is ~10 METs).
• Factors that matter most: your body weight, the activity's MET value, and duration.
• Age, sex, fitness level, terrain (e.g., hills), and efficiency slightly affect results, but MET-based estimates are reliable for most people.

Formula

Calories burned = MET value × body weight in kg × time in hours

• Weight is already in kg (or convert: pounds ÷ 2.2 = kg; e.g., 154 lbs ÷ 2.2 = 70 kg).
• Time must be in hours (e.g., 30 minutes = 0.5 hours; 45 minutes = 0.75 hours).

Common MET Values (from Compendium of Physical Activities):

• Slow walk (~3–4 kph): ~2.5 METs
• Average walk (5 kph, moderate pace, level ground): ~3.3–3.8 METs (often ~3.5 METs used)
• Brisk walk (6.5 kph, firm surface): ~4.5–5.0 METs
• Running/jogging (~9.7 kph / 6 mph pace): ~9.8–10.0 METs

Alternative per-minute version

Calories per minute ≈ (MET × 3.5 × weight in kg) / 200

Then multiply by total minutes.

Example calculations of calories burned.

Assume a person weighs 70 kg (~154 lbs) for 10,000 steps we have the following results:

• Average walk (5 kph) ≈ 7.1 km.
  At 5 kph, time ≈ 1.42 hours (85 minutes).
  Using MET = 3.5:
  Calories = 3.5 × 70 × 1.42 ≈ 348 calories (gross).

• Brisk walk (6.5 kph), same 10,000 steps ≈ 8.4 km, time ≈ 1.29 hours (77 minutes).
  MET ≈ 4.8:
  Calories = 4.8 × 70 × 1.29 ≈ 434 calories.
• Run (9.7 kph / 6 mph), 10,000 steps ≈ 9.7 km, time = 1 hour exactly.
  MET = 10:
  Calories = 10 × 70 × 1 = 700 calories

Related: Steps to miles