10,000 steps, 170 cm tall, 70 kg
7.04 km, 4.37 miles and about 246 kcal.
Steps to km calculator
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Stride length is estimated as 41.4% of your height unless you enter your own. Calories are about 0.5 kcal per kg of body weight per km walked, a common rule for walking at an easy pace. Running strides are longer.
Stride length
cm
kg
Distance
7.04 km
10,000 steps at a 70.4 cm stride is 7.04 km, or 4.37 miles. That burns roughly 246 kcal and takes about 100 minutes at 100 steps a minute.
- Miles
- 4.37
- Calories
- 246 kcal
- Steps per km
- 1,421
- Walking time
- 1 h 40 min
Common step counts
| Steps | Kilometres | Miles | Calories | Time |
|---|---|---|---|---|
| 5,000 | 3.52 | 2.19 | 123 kcal | 0 h 50 min |
| 7,500 | 5.28 | 3.28 | 185 kcal | 1 h 15 min |
| 10,000 | 7.04 | 4.37 | 246 kcal | 1 h 40 min |
| 12,500 | 8.80 | 5.47 | 308 kcal | 2 h 05 min |
| 15,000 | 10.56 | 6.56 | 369 kcal | 2 h 30 min |
| 20,000 | 14.08 | 8.75 | 493 kcal | 3 h 20 min |
Turning a step count into distance
Phones and watches count steps well, but distance depends on how long each step is. A tall person covers more ground in 10,000 steps than a short one. If you do not know your stride, height times 0.414 is a good estimate.
At 170 cm tall the stride is about 70 cm, so 10,000 steps is about 7.04 km, or 4.37 miles. For a 70 kg person that burns about 246 kcal, and takes around 1 hour 40 minutes at 100 steps a minute.
For a better number, measure your stride. Walk ten normal steps on a flat path, measure the distance in centimetres and divide by ten. Running strides are much longer, so measure them separately.
Use the table to set a goal you can stick to. Going from 5,000 to 7,500 steps a day adds about 1.8 km of walking for most people, which is a realistic first step.
Sources
What this calculator does not account for
- Running strides, which are longer.
- Hills and pace, which change calories.
- Step counter errors.
How this is calculated
Formula: Steps to distance
km =steps × stride (cm) ÷ 100,000; stride ≈ height × 0.414What the symbols mean
- strideThe length of one step, heel to heel.
- 0.414A common estimate of walking stride as a share of height.
Good to know
- Calories ≈ 0.5 × weight in kg × km for easy walking.
- For a workout's calories by activity, use the calories burned calculator.
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Worked examples
Each example is worked out by the same code as the calculator above.
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<iframe src="/embed/steps-to-km-calculator" title="Steps to km" width="100%" height="720" style="border:0;max-width:42rem" loading="lazy"></iframe>Questions
How many km is 10,000 steps?
About 7 to 8 km for most adults. At 170 cm tall it is about 7.04 km, or 4.37 miles.
How many steps are in 1 km?
Roughly 1,300 to 1,500. At a 70 cm stride it is about 1,421 steps.
How many calories does 10,000 steps burn?
Roughly 250 to 500 kcal, depending on your weight and pace. A 70 kg person at 170 cm burns about 246 kcal.
How do I measure my stride length?
Walk 10 normal steps, measure the distance and divide by 10. Enter that for a more accurate result.
Do I need 10,000 steps a day?
No, it is a round target, not a medical rule. Studies show benefits rise up to about 7,000 to 10,000 steps a day for most adults.