Steps to km Calculator
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PebblesSteps to Kilometers Calculator
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Whether you are walking for fitness, tracking daily activity, our steps to kilometers calculator provides an accurate way to estimate the distance you walked. With our calculator you can easily calculate stride length and convert steps to kilometers
What Are steps and kilometres?
A step is a basic unit of human locomotion. A step is a single movement of one foot in front of the other. A distance covered by a step depends on several factors such as your height, your leg length, walking speed and terrain. Most adults take between 0.6 to 0.8 meters per step when walking casually. When jogging or running, this step length can increase to over 1 meter per step.
A kilometer is a unit of distance used in the metric system. One kilometer is equal to 1,000 meters, 100,000 centimetres or 0.621 miles. A kilometer measurement is widely used around the world, especially countries that follow a metric system.
A kilometer is a unit of distance used in the metric system. One kilometer is equal to 1,000 meters, 100,000 centimetres or 0.621 miles. A kilometer measurement is widely used around the world, especially countries that follow a metric system.
How to convert steps to Kilometers
i) Average step length
One of the most simple ways to convert steps into kilometers is using an average stride method. This method gives you accurate distance you walked based on general population averages. To calculate the distance in kilometers from a number of steps using the average stride length, use this formula:
Distance (km) = Step Count × Average Step Length / 1000
Researchers and fitness professionals use male: 0.76 m and female 0.67 m average stride lengths. These values are based on large population studies involving adults walking at a comfortable pace.
For example: if you take 8000 steps with an average stride length of 0.75 meters, the distance walked is: 8000 X 0.75 = 6 kilometers.
| Steps | Male (km) | Female (km) | Older Adults (km) | Brisk Walkers (km) |
|---|---|---|---|---|
1,000 | 0.76 | 0.67 | 0.6 | 0.85 |
2,000 | 1.52 | 1.34 | 1.2 | 1.7 |
3,000 | 2.28 | 2.01 | 1.8 | 2.55 |
4,000 | 3.04 | 2.68 | 2.4 | 3.4 |
5,000 | 3.8 | 3.35 | 3 | 4.25 |
6,000 | 4.56 | 4.02 | 3.6 | 5.1 |
7,000 | 5.32 | 4.69 | 4.2 | 5.95 |
8,000 | 6.08 | 5.36 | 4.8 | 6.8 |
9,000 | 6.84 | 6.03 | 5.4 | 7.65 |
10,000 | 7.6 | 6.7 | 6 | 8.5 |
Table 1 Distance (km) covered by different groups per step count from 1,000 to 10,000.
ii) Based on your height
If you don't know the exact stride length you can estimate it based on your height. Researchers and fitness experts found a strong connection between a person's height and their stride length.
To estimate your step length based on height, we use the following formulas: For men: Step Length (m)=0.415×Height (m) and For women: Step Length (m)=0.413×Height (m).
0.415 for men and 0.413 for women are coefficients and these represent the proportion of your height that typically corresponds to your step length while walking at a normal pace.
Once you calculate your average stride length based on your height, you can use it to convert steps into km. The formula is:
Distance (km) = Step Count × Step Length (m)/1000
For example: If you are 1.80 meters tall and take 10,000 steps, first calculate your step length: 0.415 × 1.80 = 0.747 meters. The distance walked is: 10,000 × 0.747 = 7.47 kilometers.
| Height (cm) | Height (ft) | Men (m) | Women (m) |
|---|---|---|---|
150 | 4'11" | 0.6225 | 0.6195 |
155 | 5'1" | 0.6433 | 0.6402 |
160 | 5'3" | 0.664 | 0.6608 |
165 | 5'5" | 0.6848 | 0.6815 |
170 | 5'7" | 0.7055 | 0.7021 |
175 | 5'9" | 0.7263 | 0.7228 |
180 | 5'11" | 0.747 | 0.7434 |
185 | 6'1" | 0.7678 | 0.7641 |
190 | 6'3" | 0.7885 | 0.7847 |
195 | 6'5" | 0.8093 | 0.8054 |
200 | 6'7" | 0.83 | 0.826 |
Table 2 step Length vs Height reference table with height provided in centimeters and feet/inches, and the estimated step lengths for men and women.
iii) Based on step length
If you are looking for a more accurate way to convert steps count into kilometers is using your stride length.
To calculate the step length, walk a measured distance and count the number of steps it takes.
Step Length = Distance Walked / Number of Steps
Once you calculated the actual stride length, use this formula to convert steps into kilometers;
Distance (km) = Step Count × Your Step Length (m) / 1000
For example: If you take 12,000 steps and your stride length is 0.85 meters, the distance walked is:
12,000 × 0.85 ÷ 1000 = 10.2 kilometers.
Calories burned per step
Every time you take a step your body uses energy (ATP) meaning your burning calories. While the exact number of calories varies based on several factors such as a person's weight, pace, and walking surface, the general estimate is ~0.03 to 0.05 calories per step and running helps you burn ~0.06 to 0.1 calories per step.
Calories = Distance (km) × Weight (kg) × MET × 1/60
MET (Metabolic Equivalent of Task) depends on work intensity walking (3.5 km/h): ~3.5 MET, brisk walking (5.5 km/h): ~4.3 MET and running (8 km/h): ~8.3 MET.
How to use this calculator
Our steps to km calculator provides three methods to calculate how far you walked based on your inputs. Below are the detailed instructions for each method and along with the required input fields.
For quick calculation you can use the average step length method. All you need to select your sex and input the number of steps you have walked.
If you want a little more personalized result, you can use a height based method. This method is used for height to estimate the step length. Enter your height and selecting your sex, the calculator will calculate your step length and then use that to estimate the distance you've traveled.
For a more accurate answer select the step length method. Measure your step length using the formula given above. Then input step length into the field. This method gives the most accurate result.