Steps ⇄ km, miles & calories calculator
Convert in any direction: your steps to km, miles and calories — or the other way round: how many steps is 5 km, or how many steps to burn 500 calories. Add your weight and height once and it's remembered for next time.
How the calculator works
- Distance: stride length ≈ your height × 0.414, then distance = steps × stride.
- Calories: ≈ weight (kg) × 0.00053 per step (about 30–50 kcal per 1,000 steps).
- Active minutes: based on an average cadence of ~100 steps per minute.
These are solid estimates. Real numbers vary with pace, terrain and fitness — see calories burned walking and steps in a mile and km for the detail.
Steps to km and miles chart
For an average height of 170 cm (5'7"). Taller people cover a little more distance per step; use the calculator above for your exact figure.
| Steps | Kilometers | Miles | Walking time |
|---|---|---|---|
| 1,000 | 0.70 km | 0.44 | ~10 min |
| 2,000 | 1.41 km | 0.87 | ~20 min |
| 3,000 | 2.11 km | 1.31 | ~30 min |
| 4,000 | 2.82 km | 1.75 | ~40 min |
| 5,000 | 3.52 km | 2.19 | ~50 min |
| 6,000 | 4.22 km | 2.62 | ~60 min |
| 7,000 | 4.93 km | 3.06 | ~70 min |
| 8,000 | 5.63 km | 3.50 | ~80 min |
| 10,000 | 7.04 km | 4.37 | ~100 min |
| 12,000 | 8.45 km | 5.25 | ~120 min |
| 15,000 | 10.56 km | 6.56 | ~150 min |
| 20,000 | 14.08 km | 8.75 | ~200 min |
How many steps in a km or mile? (chart by height)
Steps needed for common distances, by height. A 5K is about 7,000 steps for most people.
| Distance | 160 cm (5'3") | 170 cm (5'7") | 185 cm (6'1") |
|---|---|---|---|
| 1 km | 1,510 | 1,420 | 1,310 |
| 2 km | 3,020 | 2,840 | 2,610 |
| 3 km | 4,530 | 4,260 | 3,920 |
| 5 km (5K) | 7,550 | 7,100 | 6,530 |
| 10 km | 15,100 | 14,210 | 13,060 |
| 1 mile | 2,430 | 2,290 | 2,100 |
| 2 miles | 4,860 | 4,570 | 4,200 |
| 3 miles | 7,290 | 6,860 | 6,300 |
| 5 miles | 12,150 | 11,430 | 10,510 |
Skip the math — let StepJourney track it
StepJourney counts your steps automatically and turns them into distance, calories and progress on a real route. Free, offline, battery-friendly.
Frequently asked questions
How many km is 10,000 steps?
About 7.2–8 km for the average person. Full breakdown here.
How many steps is 5 km?
Around 6,500–7,500 steps for most people, depending on stride length. Use the km → steps mode above for your exact number.
How many calories is 10,000 steps?
Roughly 300–500 calories depending on your weight and pace.
How many steps to burn 500 calories?
Around 10,000–13,500 steps for most people — the heavier you are, the fewer steps you need. Use the calories → steps mode above, or see the steps to burn calories chart.