Steps to km conversion
7,000 steps to km
7,000 steps is about 5.2 km for a woman of 1.65 m (5 ft 5 in) and 5.5 km for a man of 1.78 m (5 ft 10 in), the average heights of young adults in the UK, at a normal walking pace (5.5 km/h). That is 57 min to 1 h of walking. The distance depends mainly on your height and speed: from 4.7 km to 6.3 km when walking, and 7.1 km to 7.4 km when running at 10 km/h. As a daily total, 7,000 steps put an adult in the “low active” category.
Woman · 1.65 m
5.2 km
57 min of walking
Man · 1.78 m
5.5 km
1 h of walking
Average heights of young adults in the UK, walking at a normal pace of 5.5 km/h.
By height
7,000 steps in km by height
Distance covered at a normal walking pace (5.5 km/h). At the same height, women take slightly shorter steps than men.
| Height | Woman | Man |
|---|---|---|
| 1.50 m | 5.1 km | 5.1 km |
| 1.55 m | 5.1 km | 5.2 km |
| 1.60 m | 5.2 km | 5.3 km |
| 1.65 m | 5.2 km | 5.3 km |
| 1.70 m | 5.3 km | 5.4 km |
| 1.75 m | 5.4 km | 5.5 km |
| 1.78 m | 5.4 km | 5.5 km |
| 1.80 m | 5.5 km | 5.5 km |
| 1.85 m | 5.5 km | 5.6 km |
| 1.90 m | 5.6 km | 5.7 km |
| 1.95 m | 5.7 km | 5.8 km |
Highlighted: average height of young adults in the UK.
By pace
7,000 steps walking or running
Distance and time for a woman of 1.65 m (5 ft 5 in) and a man of 1.78 m (5 ft 10 in). The faster you go, the longer each step, so the same number of steps covers more ground.
| Pace | Woman1.65 m | Man1.78 m |
|---|---|---|
| Relaxed walk4.8 km/h | 4.9 km1 h 01 | 5.1 km1 h 04 |
| Normal walk5.5 km/h | 5.2 km57 min | 5.5 km1 h |
| Brisk walk6.4 km/h | 5.7 km53 min | 6.0 km56 min |
| Jogging8 km/h | 5.8 km44 min | 6.0 km45 min |
| Running10 km/h | 7.1 km42 min | 7.4 km44 min |
| Fast running12 km/h | 8.3 km41 min | 8.7 km44 min |
Activity level
Is 7,000 steps a day enough?
With 7,000 steps a day, an adult falls into the “Low active” category of the scale proposed by Tudor-Locke and colleagues (2011). It takes another 500 steps to reach the “Somewhat active” level, roughly 4 min more walking.
That is within the range of 6,000 to 8,000 steps where the risk of death levelled off for people aged 60 and over, in the meta-analysis by Paluch and colleagues (2022, 47,471 adults). For adults under 60, the plateau was higher, between 8,000 and 10,000 steps.
These benchmarks describe averages observed in large studies, not a personal target. Talk to a health professional about your activity goals.
- SedentaryUnder 5,000
- Low active5,000 to 7,499You are here
- Somewhat active7,500 to 9,999
- Active10,000 to 12,499
- Highly active12,500 and more
Calories
How many calories do 7,000 steps burn?
Estimate at a normal walking pace (5.5 km/h) for a woman of 1.65 m (5 ft 5 in) and a man of 1.78 m (5 ft 10 in), based on the MET values of the Compendium of Physical Activities. Weight matters far more than height.
| Weight | Woman1.65 m | Man1.78 m |
|---|---|---|
| 50 kg | 190 kcal | 200 kcal |
| 60 kg | 230 kcal | 240 kcal |
| 70 kg | 270 kcal | 280 kcal |
| 80 kg | 300 kcal | 320 kcal |
| 90 kg | 340 kcal | 360 kcal |
| 100 kg | 380 kcal | 400 kcal |
Key distances
From 7,000 steps to a marathon
Walking steps needed for the reference distances at 5.5 km/h, for a woman of 1.65 m (5 ft 5 in) and a man of 1.78 m (5 ft 10 in), and how many remain after 7,000 steps.
| Distance | Woman1.65 m | Man1.78 m |
|---|---|---|
| 5 km | 6,670reached | 6,340reached |
| 10 km | 13,3406,340 to go | 12,6805,680 to go |
| Half marathon | 28,13021,130 to go | 26,76019,760 to go |
| Marathon | 56,27049,270 to go | 53,51046,510 to go |
Your personal result
Calculate 7,000 steps for your height
The calculator is already set to 7,000 steps. Enter your height, sex and pace to get your own distance, time and calories.
Steps → km
Km → steps
Only used for the calorie estimate.
Distance covered
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Enter your number of steps to see the distance.
Steps per km
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Step length
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Time
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Calories
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Step length is estimated from your height, sex and pace with the equations published by Hoeger and colleagues in ACSM's Health & Fitness Journal (2008), which measured the number of steps needed to cover one mile at six walking and running speeds. Calories use the MET values of the Compendium of Physical Activities. Both are listed in the sources at the bottom of the page. Results are estimates: terrain, shoes, fatigue and your own way of walking all change your step length.
Method
How these figures are calculated
Distance is the number of steps multiplied by the length of one step. At 5.5 km/h, one step covers about 75.0 cm for a woman of 1.65 m (5 ft 5 in) and 78.9 cm for a man of 1.78 m (5 ft 10 in). 7,000 × 75.0 cm ≈ 5.2 km, and 7,000 × 78.9 cm ≈ 5.5 km.
Step length comes from the equations published in 2008 by Hoeger and colleagues in ACSM's Health & Fitness Journal, derived from adults who walked and ran on a treadmill at six speeds. It increases with height and with speed.
The reference heights are the average heights of young adults in the UK published by the NCD Risk Factor Collaboration in the journal eLife (2016), rounded up to the nearest centimetre. Feet and inches are rounded to the nearest inch.
Frequently asked questions
7,000 steps: your questions answered
About 5.2 km for a woman of 1.65 m (5 ft 5 in) and 5.5 km for a man of 1.78 m (5 ft 10 in), at a normal walking pace (5.5 km/h). At a brisk pace (6.4 km/h), the distance rises to 5.7 km and 6.0 km. For your own height, use the table or the calculator.
About 3.3 miles for a woman of 1.65 m (5 ft 5 in) and 3.4 miles for a man of 1.78 m (5 ft 10 in), at a normal walking pace (5.5 km/h), that is 5.2 km and 5.5 km.
About 57 min to 1 h at a normal pace (5.5 km/h), and 53 min to 56 min at a brisk pace (6.4 km/h), for a woman of 1.65 m (5 ft 5 in) and a man of 1.78 m (5 ft 10 in).
About 7.1 km for a woman of 1.65 m (5 ft 5 in) and 7.4 km for a man of 1.78 m (5 ft 10 in) at 10 km/h, in 42 min to 44 min. When running, one step is about 106 cm for a man of 1.78 m (5 ft 10 in), compared with 79 cm when walking.
About 230 kcal for a woman of 1.65 m (5 ft 5 in) weighing 60 kg and 320 kcal for a man of 1.78 m (5 ft 10 in) weighing 80 kg, at a normal pace. These estimates use the MET value of 3.8 for moderate walking from the Compendium of Physical Activities.
Other conversions
Other step counts in km
- 1,000 steps
- 1,500 steps
- 2,000 steps
- 2,500 steps
- 3,000 steps
- 3,500 steps
- 4,000 steps
- 4,500 steps
- 5,000 steps
- 5,500 steps
- 6,000 steps
- 6,500 steps
- 7,000 steps
- 7,500 steps
- 8,000 steps
- 8,500 steps
- 9,000 steps
- 9,500 steps
- 10,000 steps
- 10,500 steps
- 11,000 steps
- 11,500 steps
- 12,000 steps
- 12,500 steps
- 13,000 steps
- 13,500 steps
- 14,000 steps
- 14,500 steps
- 15,000 steps
- 15,500 steps
- 16,000 steps
- 16,500 steps
- 17,000 steps
- 17,500 steps
- 18,000 steps
- 18,500 steps
- 19,000 steps
- 19,500 steps
- 20,000 steps
- 25,000 steps
- 30,000 steps
Sources
The research behind these figures
- Hoeger et al., One-Mile Step Count at Walking and Running Speeds, ACSM's Health & Fitness Journal (2008)
- Paluch et al., Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts, The Lancet Public Health (2022)
- Banach et al., The association between daily step count and all-cause and cardiovascular mortality, European Journal of Preventive Cardiology (2023)
- Tudor-Locke et al., How many steps/day are enough? For adults, IJBNPA (2011)
- Compendium of Physical Activities (MET values used for the calorie estimate)
- NCD Risk Factor Collaboration, A century of trends in adult human height, eLife (2016)
Estimates for information only, not medical advice.