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7 000 steps
7 000 steps is about 4.9 km (3.1 miles), roughly 59 minutes of walking and around 170 calories for a 70 kg adult.
What 7 000 steps means
Using a walking step of a little over 0.70 m for an average 170 cm adult, 7 000 steps works out to about 4.93 kilometres, which is 3.06 miles. At a normal-to-brisk pace of 5 km/h that is roughly 59 minutes of actual walking — usually spread across a whole day rather than done in one go.
The calorie figure of about 170 is a net estimate for a 70 kg person, meaning the energy on top of simply resting. Your fitness tracker may show more because it includes your baseline burn.
Distance by height
| Height | Distance | in miles |
|---|---|---|
| 150 cm | 4.35 km | 2.70 mi |
| 160 cm | 4.64 km | 2.88 mi |
| 170 cm | 4.93 km | 3.06 mi |
| 180 cm | 5.22 km | 3.24 mi |
| 190 cm | 5.51 km | 3.42 mi |
Calories by body weight
| Body weight | Net calories |
|---|---|
| 50 kg | ~125 kcal |
| 60 kg | ~150 kcal |
| 70 kg | ~170 kcal |
| 80 kg | ~195 kcal |
| 90 kg | ~220 kcal |
| 100 kg | ~245 kcal |
An estimate for general information, not medical or fitness advice. Real values depend on your stride, pace, terrain and fitness.
Source: Step length ≈ 0.41 × height and ≈ 0.5 kcal per kg per km are standard exercise-physiology approximations. · checked 2026-09-04
Frequently asked questions
How far is 7 000 steps?
About 4.9 km, or 3.06 miles, for an average adult around 170 cm tall. Taller people cover a little more per step.
How many calories is 7 000 steps?
Roughly 170 net calories for a 70 kg adult. It scales with your weight and rises with pace and hills.
How long does 7 000 steps take?
About 59 minutes of walking at a normal-to-brisk 5 km/h.
See your own step trend
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