Steps to Kilometres Calculator

Written byOleh Soloninupdated 25 September 2026

Number of steps

Height, cm

Weight, kg

How you moved

Result

Kilometres7.262
Calories272
Step length, cm72.6
Steps in a kilometre1,377
Miles4.513
To ten thousandten thousand already done

This result is informational only and is not professional advice.

Step length depends on height

Converts steps into kilometres with an adjustment for height, and works out what the walk cost in calories.

A pedometer counts steps, but what you want is distance. The conversion hangs on step length, and there is no universal figure: someone 160 centimetres tall takes a step a fifth shorter than someone of two metres.

The working approximation is 0.415 of height when walking and half of height when running. Hence the famous ten thousand steps: at 175 cm that is 7.3 kilometres, not ten.

How to use

Enter the step count from your pedometer or phone.
Enter your height — step length depends on it.
Enter your weight to get calories.
Choose walking or running: a running step is longer, and the energy per kilometre is almost double.

Ten thousand steps at different heights

Step length grows with height, so the same 10,000 steps cover 6.4 km at 155 cm and 8.3 km at 200 cm — from 1,555 steps to the kilometre down to 1,205.

Walking. Every row comes from the calculator on this page.
Height, cm	Step length, cm	10,000 steps, km	Steps per km	Kcal at 75 kg
155	64.3	6.433	1,555	241
160	66.4	6.64	1,506	249
165	68.5	6.848	1,460	257
170	70.6	7.055	1,417	265
175	72.6	7.262	1,377	272
180	74.7	7.47	1,339	280
185	76.8	7.677	1,303	288
190	78.9	7.885	1,268	296
200	83	8.3	1,205	311

Steps into distance and calories

At 175 cm and 75 kg every thousand steps is about 730 metres and 27 kcal. Seven thousand steps, where studies start to find a clear benefit, is 5.1 km.

Height 175 cm, weight 75 kg, walking. Every row comes from the calculator on this page.
Steps	Kilometres	Kcal
3,000	2.179	82
5,000	3.631	136
7,000	5.084	191
8,000	5.81	218
10,000	7.262	272
12,000	8.715	327
15,000	10.894	409

What this calculator shows

The distance covered in kilometres and miles
Your step length and how many steps make a kilometre
Calories burned, adjusted for weight

What to keep in mind

Step length is a fraction of height: 0.415 walking and 0.5 running. Real step length also depends on pace and leg length.
Calories run on energy per kilometre: roughly 0.5 kcal per kilogram of bodyweight walking and 0.95 running.

FAQs

How many kilometres is 10,000 steps?

7.26 kilometres at a height of 175 centimetres. At 160 cm it is 6.64, at two metres 8.3.

How many steps are in a kilometre?

About 1,377 at 175 centimetres. The formula is a thousand divided by step length in metres, with the walking step at 0.415 of height.

Where did 10,000 steps come from?

From the name of a Japanese pedometer of the mid-1960s, not from medical research. In Paluch and colleagues' 2021 study of middle-aged adults, the risk of death was clearly lower from about seven thousand steps a day.

How many calories do 10,000 steps burn?

About 272 kcal at 175 cm and 75 kg. Someone of 160 cm and 55 kg burns 183; someone of 190 cm and 95 kg, 375.

What changes if I run?

A running step is half of height, and the energy per kilometre is almost double. 10,000 running steps at 175 cm is 8.75 km and 623 kcal.

Why does my pedometer show a different distance?

Pedometers use their own step length — often worked out from the height you gave the app — while GPS watches measure the route directly. If you know the distance, divide it by the steps to get your true stride.

Worked example

The ten-thousand-step target

Input: 10,000 steps, height 175 cm, weight 75 kg, walking

Output: 7.26 km at a 72.6 cm step, about 272 kcal

Note: Not ten kilometres but just over seven. And 272 kilocalories goes some way to explaining why walking alone rarely shifts much weight.

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Steps to Kilometres Calculator

Result

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