10,000 steps to km by height
Distance depends on step length, which is roughly proportional to height. This table uses the common estimate of height × 0.415 for men and height × 0.413 for women, at a normal walking pace.
| Height | Men | Women |
|---|---|---|
| 150 cm (4′11″) | 6.22 km · 3.87 mi | 6.19 km · 3.85 mi |
| 155 cm (5′1″) | 6.43 km · 4.00 mi | 6.40 km · 3.98 mi |
| 160 cm (5′3″) | 6.64 km · 4.13 mi | 6.61 km · 4.11 mi |
| 165 cm (5′5″) | 6.85 km · 4.25 mi | 6.81 km · 4.23 mi |
| 170 cm (5′7″) | 7.05 km · 4.38 mi | 7.02 km · 4.36 mi |
| 175 cm (5′9″) | 7.26 km · 4.51 mi | 7.23 km · 4.49 mi |
| 180 cm (5′11″) | 7.47 km · 4.64 mi | 7.43 km · 4.62 mi |
| 185 cm (6′1″) | 7.68 km · 4.77 mi | 7.64 km · 4.75 mi |
| 190 cm (6′3″) | 7.88 km · 4.90 mi | 7.85 km · 4.88 mi |
| 195 cm (6′5″) | 8.09 km · 5.03 mi | 8.05 km · 5.00 mi |
10,000 steps: distance by height (men, walking)
How long does it take to walk 10,000 steps?
| Pace | Cadence | Time |
|---|---|---|
| Relaxed walk | ~95 steps/min | 1:45:16 |
| Normal walk | ~110 steps/min | 1:30:55 |
| Brisk walk | ~125 steps/min | 1:20:00 |
| Easy run | ~165 steps/min | 1:00:36 |
Calories burned walking 10,000 steps
Estimated with the ACSM walking equation for a 175 cm adult walking at about 4.8 km/h on flat ground.
| Body weight | Calories |
|---|---|
| 55 kg (121 lb) | ≈ 287 kcal |
| 65 kg (143 lb) | ≈ 339 kcal |
| 75 kg (165 lb) | ≈ 392 kcal |
| 85 kg (187 lb) | ≈ 444 kcal |
| 100 kg (220 lb) | ≈ 522 kcal |
Is 10,000 steps a good daily goal? Large studies of daily steps have found health benefits continuing to accumulate up to roughly 6,000–8,000 steps a day for older adults and 8,000–10,000 for younger adults, so 10,000 steps is a very worthwhile target.
Other step counts
7,500 steps≈ 5.4 km · 3.4 mi8,000 steps≈ 5.8 km · 3.6 mi9,000 steps≈ 6.5 km · 4.1 mi11,000 steps≈ 8.0 km · 5.0 mi12,000 steps≈ 8.7 km · 5.4 mi12,500 steps≈ 9.1 km · 5.6 mi
Step-length estimates are averages; measure your own step for the best accuracy. Last reviewed September 2026.