Steps to distance

Stride is 41.5% of height. Distance is steps × stride. Calories use 0.5 kcal per kilogram per kilometre — a walk, not a run. Not a lab measurement.

Steps

Height

Weight

Distance

5.64

Calories

203

A watch that already knows your stride will beat this sketch.

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An educational estimate. Not medical, tax or credit advice.

Basal metabolic rate from Mifflin–St Jeor, then a TDEE estimate from activity.

From distance and finish time: pace per kilometre and average speed.

Weeks to a target weight from a daily surplus or deficit, at 7700 kcal per kilogram.

Split a daily calorie target into grams of protein, carbohydrate and fat.

Lean mass from body-fat percent, then FFMI from height.

Body mass index from weight and height, using the WHO bands for adults.