You enter your step count and optionally your height, a custom stride, and your weight. If no custom stride is given, the tool estimates stride as 43% of your height in inches (or defaults to 2.5 feet). Distance = steps × stride length, converted to miles and kilometers. Calories use a simplified MET walking formula: (3.5 × weight in lbs × minutes) ÷ 200. Active minutes assume roughly 100 steps per minute.
For most adults, roughly 2,000–2,500 steps equal one mile. Taller people with longer strides need fewer steps; shorter people need more. Your height-based stride estimate gives a personalized number.
The 10,000-step target originated as a marketing slogan, not a medical guideline. Recent research suggests health benefits plateau around 7,000–8,000 steps per day for most adults, though more is generally better.
The MET-based formula provides a reasonable approximation for moderate walking on flat ground. Actual burn depends on speed, incline, fitness level, and individual metabolism. Treat it as a ballpark figure.
If you know your stride from a fitness tracker or measured it yourself, entering it improves accuracy. Otherwise the height-based estimate (43% of height) is a widely used approximation for walking.
Running typically produces a longer stride, so the same number of steps covers more distance. If you ran part of your workout, a custom stride length for running (roughly 50–55% of height) will give a more accurate result.
Estimate only. Results reflect your inputs and standard formulas. Double-check important decisions independently.