What this calculator does
Stride length is estimated from height at roughly 0.43 times, so a 170 cm person has a stride of about 73 cm. A thousand steps at that stride is 730 metres, which is why the common 10,000 step target works out at roughly 7.3 km for someone of that height.
The 0.43 factor is a rough average and walking speed shifts it noticeably. Strolling shortens the stride and brisk walking lengthens it, so the same person can cover meaningfully different distances in the same step count. Measuring your own stride over a known distance is considerably more accurate than the estimate.
The formula
Stride length is height multiplied by 0.43. Distance is that stride multiplied by the step count. The steps per kilometre figure divides 100,000 cm by the stride, giving how many steps a kilometre takes at that stride length. The relationship is inverse, so a longer stride means fewer steps per kilometre.
| Term | Meaning |
|---|---|
| Stride length | Distance covered by one step. Some sources use stride to mean two steps, which doubles the figure. |
| 0.43 factor | The approximate ratio of walking stride to height. |
| Steps per kilometre | How many steps a kilometre takes, between about 1,200 and 1,600 for most adults. |
The inputs explained
| Field | What to enter |
|---|---|
| Height (cm) | Height in centimetres. |
| Step count | Number of steps taken. |
When to use it
Converting a step count to distance
Pedometers and phones count steps, and distance is usually what people actually want to know.
Calibrating a fitness tracker
Trackers estimate stride from height by default, and entering a measured stride instead improves their distance accuracy noticeably.
Estimating a distance by pacing
Counting steps across a field or room and converting gives a usable distance without a tape measure.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How far is a thousand steps at each height?
A thousand steps taken by people of different heights.
| Height | Distance covered | Estimated stride length | Steps per kilometre at this stride |
|---|---|---|---|
| 150 cm | 0.65 km | 64.5 cm | 1,550 |
| 160 cm | 0.69 km | 68.8 cm | 1,453 |
| 170 cm | 0.73 km | 73.1 cm | 1,368 |
| 180 cm | 0.77 km | 77.4 cm | 1,292 |
| 190 cm | 0.82 km | 81.7 cm | 1,224 |
Questions
How do I measure my actual stride length?
Walk a known distance, say 20 metres, counting your steps, then divide the distance by the step count. Do it at your normal walking pace and repeat it a couple of times. This is considerably more accurate than the height estimate, which cannot account for how you actually walk.
How far is 10,000 steps?
Roughly 7 to 8 km for most adults, depending on height and pace. At the 170 cm example here it is about 7.3 km. The 10,000 figure originated as a marketing slogan for a Japanese pedometer rather than from research, though it has since been studied on its own terms.
Is stride length the same as step length?
Not always, and the ambiguity causes real confusion. This calculator uses stride to mean one step. In gait analysis, a stride is conventionally two steps, one full cycle from one heel strike to the next on the same foot, which makes it double the figure here.
Does walking speed change stride length?
Substantially. Walking faster lengthens the stride as well as increasing the rate, so a brisk walk covers noticeably more ground per step than a stroll. Running lengthens it further still, which is why running distance from a step count needs a different figure entirely.
For converting steps to kilometres directly, see the steps to km calculator. For pace over a measured distance, see the pace calculator.