Stride Length Calculator
Estimate your walking and running stride length from your height, or measure it exactly — plus steps per mile and per kilometer.
1. Estimate from height
2. Measure your stride
Stride Length by Height Chart
Estimated walking stride using the commonly used factors of 0.415 × height (men) and 0.413 × height (women).
| Height | Men | Women |
|---|---|---|
| 4'10" (147 cm) | 24.1 in / 61 cm | 24.0 in / 61 cm |
| 4'11" (150 cm) | 24.5 in / 62 cm | 24.4 in / 62 cm |
| 5'0" (152 cm) | 24.9 in / 63 cm | 24.8 in / 63 cm |
| 5'1" (155 cm) | 25.3 in / 64 cm | 25.2 in / 64 cm |
| 5'2" (157 cm) | 25.7 in / 65 cm | 25.6 in / 65 cm |
| 5'3" (160 cm) | 26.1 in / 66 cm | 26.0 in / 66 cm |
| 5'4" (163 cm) | 26.6 in / 67 cm | 26.4 in / 67 cm |
| 5'5" (165 cm) | 27.0 in / 69 cm | 26.8 in / 68 cm |
| 5'6" (168 cm) | 27.4 in / 70 cm | 27.3 in / 69 cm |
| 5'7" (170 cm) | 27.8 in / 71 cm | 27.7 in / 70 cm |
| 5'8" (173 cm) | 28.2 in / 72 cm | 28.1 in / 71 cm |
| 5'9" (175 cm) | 28.6 in / 73 cm | 28.5 in / 72 cm |
| 5'10" (178 cm) | 29.1 in / 74 cm | 28.9 in / 73 cm |
| 5'11" (180 cm) | 29.5 in / 75 cm | 29.3 in / 74 cm |
| 6'0" (183 cm) | 29.9 in / 76 cm | 29.7 in / 76 cm |
| 6'1" (185 cm) | 30.3 in / 77 cm | 30.1 in / 77 cm |
| 6'2" (188 cm) | 30.7 in / 78 cm | 30.6 in / 78 cm |
| 6'3" (190 cm) | 31.1 in / 79 cm | 31.0 in / 79 cm |
| 6'4" (193 cm) | 31.5 in / 80 cm | 31.4 in / 80 cm |
| 6'5" (196 cm) | 32.0 in / 81 cm | 31.8 in / 81 cm |
| 6'6" (198 cm) | 32.4 in / 82 cm | 32.2 in / 82 cm |
How to Measure Your Stride Length
- Mark a known distance — e.g. 20 m or 66 ft — on a track, sidewalk or hallway.
- Start walking a few steps before the start line so you are at normal pace.
- Count every step from the start line to the finish line.
- Divide the distance by the number of steps (use calculator 2 above).
- Repeat 2–3 times and average the results. For running stride, repeat at your running pace.
Average Stride Length
A widely used rule of thumb estimates walking stride as about 41.5% of height for men and 41.3% of height for women. These are commonly cited estimates, not exact measurements. A 5'4" woman therefore averages about 26.4 inches (67 cm) and a 5'10" man about 29.1 inches (74 cm). Running strides are considerably longer and depend on speed; this calculator uses a rough 0.65 × height.
Stride Length vs Step Length
In gait analysis, step length is the distance from one heel strike to the next heel strike of the opposite foot, and stride length is the distance between successive strikes of the same foot — two steps. Pedometers, Fitbit-style trackers and most online tools use "stride length" to mean a single step, so the results here are per step. Double them if you need the biomechanical stride.
Frequently Asked Questions
What is a stride length calculator?
A stride length calculator estimates how far you travel with each step, either from your height and sex or from a measured distance divided by the number of steps you took.
How do I calculate my stride length from my height?
Multiply your height by about 0.415 if you are male or 0.413 if you are female. For example, a 5'10" (177.8 cm) man has an estimated walking stride of about 73.8 cm or 29.1 inches.
What is the average stride length?
Using the common height-based estimates, the average walking stride for adults is roughly 26 to 31 inches (66 to 79 cm). Your actual stride varies with leg length, speed, fitness and terrain.
Is stride length the same as step length?
Strictly, no. In biomechanics a step is from one foot strike to the opposite foot, while a stride is two steps. Pedometers and fitness trackers usually call a single step the "stride length", and this calculator follows that convention.
How many steps are in a mile?
Divide 63,360 inches by your stride length in inches. With a 29-inch stride that is about 2,185 steps per mile. Most people take 2,000 to 2,500 walking steps per mile.
How many steps are in a kilometer?
Divide 100,000 cm by your stride in centimeters. A 74 cm stride gives roughly 1,350 steps per kilometer.
Is my running stride longer than my walking stride?
Yes. Running strides are typically much longer than walking strides. This calculator uses a rough factor of 0.65 × height for running, but running stride depends heavily on pace.
How accurate is the height-based estimate?
It is a useful starting point, but individual strides can differ by 10% or more. For the best accuracy, measure a known distance and count your steps using the second calculator.
Why should I set stride length on my pedometer?
Pedometers and some fitness trackers multiply step count by stride length to estimate distance. Entering your measured stride makes distance and calorie estimates more accurate.