Miles to Steps Calculator — evidence-based tool to check your miles to steps. Includes formula, tips, and interpretation guide.
Pace (min/km) = Time (minutes) ÷ Distance (km). Distance (km) = Time (minutes) ÷ Pace (min/km). Time (minutes) = Distance (km) × Pace (min/km).
Calorie burn uses MET: Calories = MET × Body weight (kg) × Duration (hours). MET values by pace: slow jog ~6 km/h = MET 6.0; moderate run ~10 km/h = MET 10.0; fast run ~14 km/h = MET 13.5; sprint ~16 km/h = MET 16.0. Trail running adds approximately 1.5 MET; treadmill subtracts approximately 0.5 MET (no wind resistance, consistent surface). Gradient is not modelled explicitly — add 8–10% to calorie estimate per 1% sustained incline.
Worked example: 75kg runner, 10km at 5:30/km pace, road. Time = 10 × 5.5 = 55 minutes (0.917 hours). Speed = 10/0.917 = 10.9 km/h → MET ≈ 10.5. Calories = 10.5 × 75 × 0.917 = 723 kcal. This is the gross calorie burn — net (above resting) = approximately 683 kcal (subtracting the ~40 kcal the body would burn at rest in 55 minutes).