How to Convert Steps to Calories and Distance
Calories = 0.04 kcal x steps; distance = 0.7 m x steps (stride = height x 0.45). So 8000 steps burns about 320 kcal and covers 5600 m (5.6 km).
Open the interactive Everyday Lifestyle tool →Key facts
| Calories | kcal = 0.04 x steps |
|---|---|
| Distance | m = 0.7 x steps |
| 8000 steps | 320 kcal, 5600 m |
| Stride | height x 0.45 (~0.7 m) |
| Daily target | 8000-10000 steps |
Frequently asked questions
How many calories do 10000 steps burn?
About 400 kcal: 0.04 kcal per step x 10000 = 400 kcal (for ~60 kg; heavier burns more).
How far is 8000 steps?
About 5.6 km: 0.7 m stride x 8000 = 5600 m.
How is stride length estimated?
Roughly height x 0.45 for normal walking, giving about 0.7 m for an average adult.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Steps to Calories and Distance is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
Part of GOAT Lab — 26 free, browser-based science, engineering and developer tools. No sign-up.