Activity to Steps/Miles/Minutes Converter
Convert any physical activity to steps, miles, and minutes. Uses MET values from the Compendium of Physical Activities for accurate results.
About
Fitness trackers count steps. But not every activity involves stepping. Swimming, cycling, yoga, and weight training produce zero pedometer counts yet burn significant energy. This converter bridges that gap. It translates any physical activity into equivalent steps, distance (mi or km), and active minutes using MET (Metabolic Equivalent of Task) values from the 2011 Compendium of Physical Activities. The conversion accounts for your body parameters: height determines stride length via the biomechanical ratio stride = height × 0.414, and weight drives the caloric expenditure calculation.
Without conversion, non-step activities simply vanish from your daily totals. A 45-minute swim burns more calories than a 45-minute walk, yet your tracker shows zero progress. Miscounting leads to inaccurate TDEE estimates, broken streak goals, and poor training periodization. This tool uses the same MET database that clinical researchers reference when designing exercise interventions. Note: MET values assume steady-state effort. Interval training, elevation changes, and individual fitness levels introduce variance of ±15%.
Formulas
The converter uses three core equations. Equivalent steps are derived from MET-based energy equivalence rather than literal pedometer counting.
Where SPM is the equivalent steps-per-minute for the selected activity (from the Compendium lookup table), and duration is in min.
Stride length is estimated from height using the biomechanical walking ratio:
Caloric expenditure follows the standard MET formula:
Where MET = Metabolic Equivalent of Task (1 MET = 1 kcal⋅kg−1⋅hr−1), weight is body mass in kg, and duration is in min.
Reference Data
| Activity | MET Value | Steps/Min (equiv.) | Category |
|---|---|---|---|
| Walking (2.5 mph, slow) | 2.9 | 80 | Walking |
| Walking (3.0 mph, moderate) | 3.3 | 100 | Walking |
| Walking (3.5 mph, brisk) | 3.9 | 115 | Walking |
| Walking (4.0 mph, very brisk) | 5.0 | 130 | Walking |
| Walking (4.5 mph, near jog) | 7.0 | 145 | Walking |
| Hiking (cross-country) | 6.0 | 120 | Walking |
| Running (5 mph / 12 min/mi) | 8.3 | 160 | Running |
| Running (6 mph / 10 min/mi) | 9.8 | 170 | Running |
| Running (7 mph / 8.5 min/mi) | 11.0 | 180 | Running |
| Running (8 mph / 7.5 min/mi) | 11.8 | 185 | Running |
| Running (9 mph / 6.7 min/mi) | 12.8 | 190 | Running |
| Running (10 mph / 6 min/mi) | 14.5 | 200 | Running |
| Cycling (10-12 mph, light) | 6.0 | 120 | Cycling |
| Cycling (12-14 mph, moderate) | 8.0 | 155 | Cycling |
| Cycling (14-16 mph, vigorous) | 10.0 | 175 | Cycling |
| Cycling (16-19 mph, racing) | 12.0 | 200 | Cycling |
| Swimming (laps, moderate) | 7.0 | 140 | Swimming |
| Swimming (laps, vigorous) | 9.8 | 175 | Swimming |
| Swimming (backstroke) | 4.8 | 100 | Swimming |
| Swimming (butterfly) | 13.8 | 210 | Swimming |
| Yoga (Hatha) | 2.5 | 55 | Mind & Body |
| Yoga (Power / Ashtanga) | 4.0 | 90 | Mind & Body |
| Pilates | 3.0 | 70 | Mind & Body |
| Tai Chi | 3.0 | 70 | Mind & Body |
| Stretching (light) | 2.3 | 50 | Mind & Body |
| Weight Training (light) | 3.5 | 80 | Strength |
| Weight Training (vigorous) | 6.0 | 120 | Strength |
| Circuit Training | 8.0 | 155 | Strength |
| CrossFit | 8.0 | 155 | Strength |
| Rowing Machine (moderate) | 7.0 | 140 | Cardio Machine |
| Rowing Machine (vigorous) | 8.5 | 160 | Cardio Machine |
| Elliptical Trainer | 5.0 | 130 | Cardio Machine |
| Stair Climber | 9.0 | 170 | Cardio Machine |
| Jump Rope (moderate) | 11.8 | 185 | Cardio |
| Jump Rope (vigorous) | 14.0 | 200 | Cardio |
| Dancing (general) | 4.8 | 100 | Cardio |
| Aerobics (high-impact) | 7.3 | 145 | Cardio |
| HIIT / Interval Training | 9.0 | 170 | Cardio |
| Boxing (sparring) | 9.0 | 170 | Combat |
| Martial Arts (general) | 10.3 | 180 | Combat |
| Kickboxing | 10.0 | 175 | Combat |
| Tennis (singles) | 8.0 | 155 | Sports |
| Tennis (doubles) | 5.0 | 100 | Sports |
| Basketball (game) | 6.5 | 135 | Sports |
| Soccer (competitive) | 10.0 | 175 | Sports |
| Volleyball (competitive) | 6.0 | 120 | Sports |
| Golf (walking, carrying clubs) | 4.3 | 100 | Sports |
| Badminton | 5.5 | 110 | Sports |
| Rock Climbing | 8.0 | 155 | Outdoor |
| Skiing (downhill, moderate) | 6.0 | 120 | Outdoor |
| Skiing (cross-country) | 9.0 | 170 | Outdoor |
| Skateboarding | 5.0 | 100 | Outdoor |
| Gardening (general) | 3.8 | 85 | Daily |
| Housework (vigorous) | 3.5 | 80 | Daily |
| Mowing Lawn (push mower) | 5.5 | 110 | Daily |