About the Stride Length Calculator
Step length is the distance from one foot strike to the next; stride length is two steps — the distance from one heel strike to the next strike of the same foot. Pedometers and fitness watches use your step length (which they often call “stride”) to turn steps into distance, so an accurate figure makes your daily mileage far more reliable. This stride length calculator gives both, plus how many steps you take per mile and per kilometre.
Use the height method for a quick estimate when setting up a new tracker, or the measured method for accuracy: walk or run a known distance such as a 400 m track lap, count your steps and enter both. The measured method works for walking and running, whose step lengths differ a lot.
The height estimate uses the common rule of thumb that walking step length is about 41.5% of height for men and 41.3% for women. Individual gait varies with leg length, speed and fitness, so a measured value always beats the estimate.
With the default inputs, the step length (pedometer “stride”) is 72.6 cm. Change any value above to recalculate instantly.
How to use the stride length calculator
- 1Choose to estimate from height or to measure a known distance.
- 2For height, enter your height and sex.
- 3For measuring, walk or run a known distance at normal pace and count every step.
- 4Enter the step length into your pedometer or fitness watch.
- 5Use steps per mile or per km to turn step goals into distance.
Formula and method
The height method multiplies your height by 0.415 for men or 0.413 for women, a long-standing rule of thumb for normal walking step length. The measured method divides a known distance by the number of steps you took to cover it, which captures your personal gait and pace, whether walking or running.
Stride length is two steps. Steps per mile = 160,934.4 cm ÷ step length and steps per kilometre = 100,000 cm ÷ step length. Inches are converted with 1 in = 2.54 cm, and a foot is 30.48 cm.
- Step
- Distance between successive foot strikes of opposite feet
- Stride
- Two steps: successive strikes of the same foot
Worked examples
175 cm man, height estimate
175 × 0.415 = 72.6 cm per step (28.6 in), so one full stride is 145.3 cm. A mile (160,934 cm) takes about 2,216 steps and a kilometre about 1,377.
5 ft 4 in woman (64 in)
64 in × 0.413 = 26.4 in per step (67.1 cm). That is roughly 2,397 steps per mile, so 10,000 steps covers a little over 4 miles.
Measured: 400 m track lap in 540 steps
40,000 cm ÷ 540 steps = 74.1 cm per step, or a 148.1 cm stride. That works out to 1,350 steps per kilometre and about 2,173 per mile.
Frequently asked questions
What is the difference between step length and stride length?+
A step is from one foot landing to the other foot landing. A stride is two steps — from one foot landing to the same foot landing again. Many pedometers ask for “stride length” but actually mean step length.
What is the average stride length by height?+
Using the rule of thumb, walking step length is about 41–42% of height: roughly 66 cm (26 in) at 160 cm tall, 73 cm (29 in) at 175 cm, and 79 cm (31 in) at 190 cm. Stride length is double those figures.
How do I measure my stride length accurately?+
Walk a known distance, such as one lap of a 400 m track or a measured 20 m hallway several times, at your normal pace. Count steps, then divide the distance by the step count. Repeat and average for best results.
How many steps are in a mile?+
For most adults walking, a mile takes roughly 2,000–2,500 steps depending on height and pace. Running steps are longer, so a mile running often takes 1,400–1,800 steps.
Is running stride length different from walking?+
Yes. Running steps are much longer than walking steps and grow with speed. Measure each separately if your watch lets you set a running and a walking stride.