Convert your steps to miles and kilometers. Calculate walking distance based on your stride length, track daily progress, and estimate calories burned.
Enter total inches (e.g., 5'10" = 70 inches)
Affects stride length calculation
For calorie estimation
Your height directly affects your stride length, which determines how many steps you take per mile. Taller individuals have longer strides and take fewer steps to cover the same distance.
| Height | Men (steps/mile) | Women (steps/mile) | Stride Length |
|---|---|---|---|
| 4'10" (147 cm) | 2,601 | 2,640 | 24.4" |
| 5'0" (152 cm) | 2,534 | 2,572 | 25.1" |
| 5'2" (157 cm) | 2,467 | 2,504 | 25.8" |
| 5'4" (163 cm) | 2,400 | 2,436 | 26.5" |
| 5'6" (168 cm) | 2,333 | 2,368 | 27.2" |
| 5'8" (173 cm) | 2,267 | 2,301 | 28.0" |
| 5'10" (178 cm) | 2,200 | 2,233 | 28.8" |
| 6'0" (183 cm) | 2,112 | 2,145 | 30.1" |
| 6'2" (188 cm) | 2,045 | 2,077 | 31.0" |
| 6'4" (193 cm) | 1,979 | 2,010 | 32.0" |
Average: Most people take 2,000-2,500 steps per mile. Use the calculator above for personalized results based on your exact height.
Quick estimation using your height:
Stride Length = Height × 0.415
Stride Length = Height × 0.413
Example: A 5'10" (70") man has a stride of approximately 70 × 0.415 = 29 inches.
More accurate measurement:
Example:
40 feet ÷ 15 steps = 2.67 feet (32 inches) per step
Recent research shows 7,000 steps daily significantly reduces risk of cardiovascular disease, type 2 diabetes, dementia, and premature death. This is a more achievable goal than 10,000 steps for most people.
The famous 10,000 steps goal originated from a 1960s Japanese marketing campaign, not scientific research. While beneficial, it's not a magic number. Health benefits plateau around 8,000-10,000 steps for most people.
Excellent for weight loss and fitness. Common for people with active jobs or dedicated fitness routines. Ensure adequate recovery and nutrition at this activity level.
Age-Specific Recommendations:
Adults over 60: 6,000-8,000 steps/day is sufficient for health benefits. Younger adults: 8,000-10,000 steps/day. Focus on consistency rather than hitting arbitrary numbers.
Leisurely pace, easy conversation. Good for recovery, daily activities, and light movement.
Moderate intensity, can talk but slightly breathless. Ideal for cardiovascular health and weight management.
Vigorous intensity, difficult to talk. Excellent for fitness, can reduce biological age by up to 16 years.
Research shows brisk walking pace (100+ steps/min) is a stronger predictor of longevity than total step count. Quality matters as much as quantity.
Start Small:
If you're currently inactive, increase by 1,000-2,000 steps per week. Gradual progression prevents injury and builds sustainable habits. Consistency beats intensity.
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