Activity to Steps Converter

This converter uses MET (Metabolic Equivalent of Task) values — a standard measure of exercise intensity used in exercise science. Walking at a normal pace has a MET of 3.5, equating to roughly 100 steps per minute. Each activity's MET is compared to walking to produce an equivalent step count. For example, an activity with MET 7.0 (twice walking) produces twice as many equivalent steps per minute.

Yes — 30 minutes of cycling at medium intensity (MET ~6.8) is approximately 7,000–9,000 equivalent steps depending on your pace. Competitive cycling at high intensity can reach 14,000+ equivalent steps in 30 minutes. While pedometers won't count these as literal steps, this conversion gives you a fair comparison for step challenge purposes.

Swimming isn't natively tracked as steps by most fitness apps and pedometers. However, 30 minutes of swimming at medium intensity (MET ~7.0) is equivalent to roughly 6,000–8,000 steps. Use this converter to get credit for your swim sessions in step challenges that allow manual activity logging.

Step challenges at work or through fitness apps often measure progress in steps, but cyclists, swimmers, and yogis naturally accumulate fewer GPS-tracked steps. Converting your non-walking activities to equivalent steps lets you participate fairly in step challenges, track your overall daily activity, and compare effort across different exercise types on a common scale.