Convert steps to kilometers

 

 

Activities to Steps Conversion Chart

Source

Multiply the # of minutes of activity  X  the # of equiv steps per minute

Example :  5 minute  X  Aerobic Dansing

= 5 X 127 = 635 Steps

Activity	Equivalent Steps
Aerobic dancing class	127
Aerobic fitness class	181
Aerobics, low impact	125
Aerobics, step	153
Auto repair (light to moderate)	71-91
Backpack	195
Badminton (casual – competitive)	131-203
Ballet	120
Baseball	111
Basketball (shooting baskets)	174
Basketball game	242
Bicycling, leisurely	116
Basketball (playing by wheelchair)	164
Bicycling, easy pace	130
Bicycling, moderate pace	170
Bicycling, vigorous pace	200
Boxing, non-competitive	222
Bowl	87
Calisthenics	106
Canoe, light to moderate	87-106
Circuit Training	232
Climb (rock/mountain)	270 S
Croquet	76
Cross-country skiing	232
Curling (sweeping)	125
Dance (light to lively)	109-131
Downhill ski	174
Elliptical trainer	203
Fencing	182
Fishing	91
Football	199-260
Frisbee	91
Gardening(light)	116
Racquetball, casual	181
Racquetball, competitive	254
Rake leaves	125
Rock climb	244
Rollerskate/rollerblade	203
Row, light	101
Row, competitive	203
Row, moderate	147
Run, 10 mph (6 min/mile)	463
Run, 8 mph (7.5 min mile)	391
Run, 6 mph (10 min mile)	290
Run, 5 mph (12 min/mile)	232
Sailing	91
Scrub floors	71
Scuba dive	203
Shop (grocery, mall)	71
Skeeball	52
Skiing, light/moderate	109
Skiing, cross-country	114
Sledding	158
Snow shovel	174
Snowboard	182
Snowshoe	181
Soccer, recreational	145
Soccer, competitive	200
Softball	145
Spinning	200
Squash	348
Stair climbing, machine	200
Stair climbing, down stairs	71
Stair climbing, up stairs	181
Stretch	15
6 Swimming, backstroke	181
Gardening (heavy)	174
Golf, no cart, carry clubs, 18 holes	131
Grocery shop	67
Handball	348
Hang laundry on line	72
Hike, general	172
Horseback ride	116
Hockey (field/ice)	260
Horseshoes	71
House/garage cleaning	101
Ice skate – slow	84
Ice skate – moderate	122
Ice skate – fast	203
Judo/Karate	236
Jump rope, fast	300
Jump rope, moderate	250
Kayak	152
Kickboxing	290
Lacrosse	242
Miniature golf	91
Mop	60
Mow lawn (push) – small/large lot	160-242
Orienteer	260
Paint wall/room	78-131
Pilates	101
Ping pong	116
Pool/billiards	76
Punching bag	180
4 Swimming, butterfly	272
Swimming, freestyle	181
Swimming, leisure	174
8 Swimming, treading water	116
Tae Bo	250
Tae Kwon Do	290
Tai Chi	40
Tennis	232
Trampoline	101
Trim trees/shrubs manually	116
Vacuum house	94
Volleyball (light to moderate)	87-121
Walk slow	68
Walk moderate	122
Walk fast	197
Wash car (small to truck)	71-87
Wash/dry dishes by hand	72
Wash windows manually	87
Water aerobics	116
Water ski	174
Wax your car	80
Weight lift, light	67
Weight lift, moderate	87
Weight lift, vigorous	174
Wheelchair use (manual)	Wheelchair use (manual)
Yard Work (light to moderate)	89- 145
Yoga (light to moderate)	45-72
Zumba	148

Convert steps to kilometers (How Active Are You ?)

 

Active Rate	Steps Per Day
Very Inactive	2,500 Steps or less per day
Inactive	2,501 – 5,000 steps per day
Moderately Active	5,001 – 7,500 steps per day
Active	7,501 – 10,000 steps per day
Very Active	10,001 steps or more per day

 

Caloric Estimates for 10,000 Steps ( use  Convert steps to kilometers) to Measure

 

Body Weight	Caloric Cost
100 – 119 lbs (45 – 54 kg)	420
120 – 139 lbs (54.5 – 63 kg)	440
140 – 159 lbs (63.5 – 72 kg)	460
160 – 179 lbs (72.5 – 81 kg)	480
180 – 199 lbs (81.5 – 90 kg)	500
200 – 239 lbs (90.5 – 99 kg)	520
220 – 239 lbs (99.5 – 108 kg)	220 – 239 lbs (99.5 – 108 kg)
240 – 259 lbs (108.5 – 117 kg)	560
260 – 289 lbs (117.5 – 131 kg)	580

 

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