Fitness & health
Steps to Distance & Calories
Ten thousand steps is a nice round goal, not a magic number — research shows benefits start well below it. Here is what your count means in distance and energy.
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How this is worked out
Stride length ≈ height × 0.413 (women) or 0.415 (men) for walking, × 0.65 for jogging. Distance = steps × stride. Time uses typical cadences (100, 115 and 160 steps a minute). Calories use MET values of 3.0, 4.3 and 8.0 for the time taken.
Questions people ask
How many steps a day is enough?
Large studies link 7,000–8,000 steps a day with much of the benefit for adults, with gains continuing beyond that.