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Steps, height and walking speed in; distance, time and energy out.
0.415 is a common rule of thumb, not a measured law. Measure your own step over a known distance to improve it.
Between 3.3 and 8.8 km/h (2.0 to 5.5 mph), the speeds the energy table covers.
Distance (km)
7.26
Put a second set of numbers beside this one and see the difference.
10,000 steps at 175 cm is about 7.26 km, 87 minutes at 5 km/h and about 414 kcal.
Step length is your height times the factor, so the distance is only as good as the factor. Energy is MET × weight × hours, with the MET for level walking from the Compendium of Physical Activities (2024); it includes the energy you would use resting anyway. An estimate, not a measurement.
Step length is your height times a factor, 0.415 by default. That figure is a common rule of thumb, not a measured law, so you can change it. Distance is steps times step length. Energy is MET × weight × hours, with the MET for level walking from the Compendium of Physical Activities (2024).
Example. 10,000 steps at 175 cm is about 7.26 km; at 5 km/h that takes about 87 minutes and, at 75 kg, uses about 414 kcal.
Last reviewed October 20, 2026 ·How pages are reviewed
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