StepTrakLite™ Step Distance and Energy Calculator

This free calculator will convert your steps taken to distance traveled and energy expended in either metric or imperial units. Enter your average stride length in feet or meters, your body mass in pounds or kilos, the duration of your exercise, and the number of steps walked or run. The calculator will automatically update distance traveled, pace, METs, and energy expended in Calories.

What are METs?

MET is short for metabolic equivalent intensity, and is a measure of the intensity of an exercise activity. A level of 1 MET is equivalent to quiet sitting or resting. Slow walking rates a MET level of about 2. A typical walking pace of 2.5mph rates about 2.5 METs, a 5mph pace rates 8 METs. Running at 11mph rates about 18 METs. The relationship betwen METs and pace is non-linear, and is also related to gait. This calculator assumes a switch-over between walking and running at 5mph.

How do I estimate my stride length?

The average man's stride length is about 2.5 feet. A stride length of about 2.2 feet is a average for a woman. To calculate your stride length, walk a course of known length with StepTrakLite (or another accurate pedometer) and divide the distance in feet or meters by your number of steps. For best results, walk at least 100 feet or 30 meters to do this calculation.

I only care about distance. Do I have to enter my weight?

If you just care about distance, just enter your average stride length and number of steps, and ignore weight and pace. The distance computed will be correct.

Will this calculator work with other pedometers?

This calculator works with any accurate pedometer, as long as you know your average stride length, weight, and pace. But if you are an iPhone or iTouch user, why carry an extra device when you can download StepTrakLite for free?