How to convert steps to km
Distance is simply the number of steps multiplied by the length of each step. The only unknown is your step length, which depends mainly on your height and whether you are walking or running:
walking step length ≈ height × 0.415 (men) or × 0.413 (women)
running step length = speed ÷ cadence (e.g. 10 km/h at 165 steps/min ≈ 1.01 m)
For a 175 cm man, a walking step is about 0.73 m, so 10,000 steps ≈ 7.3 km (4.5 miles). For a 162 cm woman, a step of about 0.67 m gives about 6.7 km (4.2 miles).
Steps to km chart by height (walking)
| Height | Step length | Steps per km | Steps per mile | 5,000 steps | 10,000 steps |
|---|---|---|---|---|---|
| 150 cm (4′11″) | 0.62 m | 1610 | 2592 | 3.10 km | 6.21 km · 3.86 mi |
| 155 cm (5′1″) | 0.64 m | 1558 | 2508 | 3.21 km | 6.42 km · 3.99 mi |
| 160 cm (5′3″) | 0.66 m | 1510 | 2430 | 3.31 km | 6.62 km · 4.12 mi |
| 165 cm (5′5″) | 0.68 m | 1464 | 2356 | 3.42 km | 6.83 km · 4.24 mi |
| 170 cm (5′7″) | 0.70 m | 1421 | 2287 | 3.52 km | 7.04 km · 4.37 mi |
| 175 cm (5′9″) | 0.72 m | 1380 | 2221 | 3.62 km | 7.24 km · 4.50 mi |
| 180 cm (5′11″) | 0.75 m | 1342 | 2160 | 3.73 km | 7.45 km · 4.63 mi |
| 185 cm (6′1″) | 0.77 m | 1306 | 2101 | 3.83 km | 7.66 km · 4.76 mi |
| 190 cm (6′3″) | 0.79 m | 1271 | 2046 | 3.93 km | 7.87 km · 4.89 mi |
| 195 cm (6′5″) | 0.81 m | 1239 | 1993 | 4.04 km | 8.07 km · 5.02 mi |
Step length uses the average of the male and female factors (height × 0.414). Use the calculator above for your exact figures.
Popular step counts
Where did 10,000 steps come from?
The 10,000-steps target is usually traced to a Japanese pedometer marketed in the 1960s called manpo-kei, meaning “10,000-step meter”. It was a round number rather than a scientific threshold. More recent research, including a large 2022 meta-analysis in The Lancet Public Health, found that the risk of death kept falling as daily steps increased up to roughly 6,000–8,000 steps for adults over 60 and 8,000–10,000 for younger adults — so more steps help, but benefits start well below 10,000.
How to measure your own step length
- Mark out a known distance — 20 m on a track or a measured stretch of pavement.
- Walk it at your normal pace and count your steps.
- Divide the distance by the steps: 20 m in 28 steps = 0.71 m per step.
- Enter your height here to compare, or use your measured step length in your fitness tracker settings.
Running instead of walking? Work out your running step length with the cadence and stride calculator, and estimate energy with the running calories calculator.
- Paluch AE et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health 7(3):e219–e228.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription — walking metabolic equation.
Last reviewed: September 2026 · Health disclaimer