How many steps in 7 km?
The answer — for an average adult — and how it changes with your height.
Quick answer
9,211 steps
7 km · about 1 h 24 min at a normal pace · 343 calories for a 70 kg walker
Walking 7 km takes about 9,211 steps for an average adult, using a typical 76 cm (2.5 ft) stride. At a normal walking pace of 5 km/h that takes about 1 h 24 min, and burns roughly 343 calories for a 70 kg (155 lb) person. Your exact step count depends on your height — shorter walkers take more steps for the same distance.
Steps required depend on your height
Shorter walkers take more steps to cover the same distance.
| Your height | Stride | Steps |
|---|---|---|
| 4'10" (147 cm) — petite | 60.7 cm | 11,530 |
| 5'4" (163 cm) — avg woman | 67.3 cm | 10,398 |
| 5'9" (175 cm) — avg adult | 72.6 cm | 9,639 |
| 6'0" (183 cm) — avg man | 75.9 cm | 9,217 |
| 6'4" (193 cm) — tall | 80.1 cm | 8,740 |
Calories burned by weight and pace
Calories scale linearly with body weight. Faster paces burn more — but only modestly more for walking.
| Your weight | Slow (2 mph) | Normal (3.1 mph) | Brisk (4 mph) |
|---|---|---|---|
| 120 lb (54 kg) | 295 cal | 265 cal | 266 cal |
| 150 lb (68 kg) | 372 cal | 333 cal | 335 cal |
| 180 lb (82 kg) | 448 cal | 402 cal | 404 cal |
| 210 lb (95 kg) | 520 cal | 465 cal | 468 cal |
| 250 lb (113 kg) | 618 cal | 554 cal | 556 cal |
How long will it take?
Time depends on your walking pace. Most adults walk at a normal pace of about 3 mph.
| Pace | Speed | Time |
|---|---|---|
| Slow (2 mph) | 2 mph | 2 h 11 min |
| Normal (3.1 mph) | 3.1 mph | 1 h 24 min |
| Brisk (4 mph) | 4 mph | 1 h 6 min |
Track your real numbers with Steps
These conversions use averages. The Steps app tracks your actual step length, calories, and walking time — synced from your iPhone and Apple Watch.
Related conversions
Frequently asked questions
How many steps is 7 km?+
7 km is about 9,211 steps for an average adult with a 76 cm stride length. Shorter walkers take more steps to cover the same distance — see the height table on this page for your specific number.
How long does it take to walk 7 km?+
At a normal walking pace of 5 km/h, 7 km takes about 1 h 24 min. At a brisk 6.4 km/h pace it takes about 1 h 6 min. At a slow 3.2 km/h pace it takes about 2 h 11 min.
How many calories does walking 7 km burn?+
Walking 7 km burns roughly 343 calories for a 70 kg (155 lb) person at a normal pace. See the calorie table on this page for your weight.
How is the km-to-steps conversion calculated?+
We multiply the distance by 100,000 (cm/km) and divide by an average stride length of 76 cm. So 7 km = 700000 cm ÷ 76 cm ≈ 9,211 steps. Your actual stride is roughly 0.41 × your height.