llms.txt
# Steps: Workout & Pedometer
> Steps is an iOS and watchOS fitness app for iPhone and Apple Watch that tracks daily steps, workouts, calories, distance, heart rate, and health data. getsteps.app is the marketing site, hosting free fitness calculators, a blog, documentation, and Stepboard, an optional leaderboard for group step challenges.
Last updated: 2026-10-14
## Main pages
- [Homepage](https://getsteps.app): Product overview, features, reviews, and App Store download.
- [Free fitness calculators](https://getsteps.app/tools): Directory of 33 browser-based calculators.
- [Blog](https://getsteps.app/blog): Walking and running guides, fitness explainers, and app updates.
- [Use cases](https://getsteps.app/for): Step tracking guidance by audience.
- [Conversions](https://getsteps.app/conversions): Steps, distance, calorie, and walking-time conversion tables.
- [Documentation](https://getsteps.app/docs): App documentation and feature guides.
- [About](https://getsteps.app/about): The founder story behind Steps.
- [Press](https://getsteps.app/press): Press coverage and media assets.
- [Feedback](https://getsteps.app/feedback): Public feature request and bug board.
## App capabilities
- Step counting with automatic tracking via iPhone and Apple Watch (reads from Apple HealthKit).
- 23+ workout types: running, walking, cycling, hiking, swimming, strength, yoga, pickleball, tennis, rowing, dance, stair climbing, and more.
- Charts with hourly, weekly, and monthly views.
- Daily goal, streaks, and reminders for motivation.
- App Lock: block distracting apps until you hit your daily step goal.
- GPX export for walking, running, and hiking routes.
- 3D Route Playback: replay activity routes with a cinematic follow camera.
- AI Coach: personalized workout feedback powered by on-device Apple Intelligence.
- 8 personal records: fastest pace, most calories, earliest start, most elevation, longest duration, farthest distance, latest night, max heart rate.
- Home screen and Lock Screen widgets in multiple sizes.
- Apple Watch companion app with complications in multiple styles.
- Yearly Insights: a free year-in-review recap of the year's steps and workouts.
- Siri Shortcuts and shortcut actions for automation.
- Sharing: share activity summaries, routes, and personal records.
- Privacy-first: health data stays on device by default.
## Free fitness calculators
All calculators run in the browser, require no signup, and never send inputs to a server.
- [Step Distance Calculator](https://getsteps.app/tools/step-distance-calculator): Convert steps to distance or distance to steps based on your height. Inputs: Height, steps or distance. Outputs: Distance in km/miles or step count.
- [Steps to Calories Calculator](https://getsteps.app/tools/steps-to-calories-calculator): Calculate how many calories you burn from your daily steps. Inputs: Steps, weight, pace. Outputs: Calories burned.
- [Walking Calories Calculator](https://getsteps.app/tools/walking-calories-calculator): Calculate calories burned based on walking distance or time. Inputs: Distance or time, pace, weight. Outputs: Calories burned, MET multiplier used.
- [Treadmill Calorie Calculator](https://getsteps.app/tools/treadmill-calorie-calculator): Calculate treadmill calories by speed, incline, weight and time. Inputs: Weight, speed, incline percentage, duration. Outputs: Calories burned, MET value, distance, estimated steps, incline comparison table.
- [Treadmill Incline Calculator](https://getsteps.app/tools/treadmill-incline-calculator): Convert treadmill incline into the flat pace it is worth, plus elevation climbed. Inputs: Belt speed, incline percentage, duration. Outputs: Flat-pace equivalent, effort multiplier, MET value, elevation gain in metres/feet/storeys, incline equivalence table.
- [Rucking Calorie Calculator](https://getsteps.app/tools/rucking-calorie-calculator): Calories burned rucking, by pack weight, pace, grade and terrain. Inputs: Body weight, pack weight, pace, grade, duration, terrain type. Outputs: Calories burned, calories from the load alone, metabolic rate in watts, MET value, distance, pack-weight comparison table.
- [Steps Per Mile Calculator](https://getsteps.app/tools/steps-per-mile-calculator): Find out how many steps are in a mile or kilometer. Inputs: Height, optional pace. Outputs: Steps per mile, steps per km.
- [Walking Time Calculator](https://getsteps.app/tools/walking-time-calculator): Estimate how long it takes to walk any distance. Inputs: Distance, pace. Outputs: Walking time in minutes.
- [Daily Step Goal Calculator](https://getsteps.app/tools/daily-step-goal-calculator): Get a personalized daily step goal recommendation. Inputs: Age, sex, weight, height, activity level, goal. Outputs: Suggested daily step count.
- [Weight Loss Walking Calculator](https://getsteps.app/tools/weight-loss-walking-calculator): Calculate walking requirements for your weight loss goals. Inputs: Current weight, goal weight, timeline, pace. Outputs: Daily steps needed, total weeks.
- [BMI Calculator](https://getsteps.app/tools/bmi-calculator): Calculate your Body Mass Index with health insights. Inputs: Height, weight. Outputs: BMI value, CDC health category.
- [Heart Rate Zones Calculator](https://getsteps.app/tools/heart-rate-zones-calculator): Find your 5 training zones to optimize fat burn and endurance. Inputs: Age, max HR, optional resting HR. Outputs: Heart rate range for 5 zones.
- [Running Pace Calculator](https://getsteps.app/tools/running-pace-calculator): Convert pace, speed, and predict race finish times for any distance. Inputs: Pace, or distance and time. Outputs: min/km, min/mile, km/h, mph.
- [Body Fat Percentage Calculator](https://getsteps.app/tools/body-fat-calculator): Calculate body fat % using the accurate U.S. Navy method. Inputs: Neck, waist, hip circumference, height, sex. Outputs: Body fat %, ACE category.
- [Water Intake Calculator](https://getsteps.app/tools/water-intake-calculator): Find out how much water you should drink daily based on weight and activity. Inputs: Weight, activity level, climate. Outputs: Daily water intake in L or oz.
- [Activity to Steps Converter](https://getsteps.app/tools/activity-to-steps-converter): Convert cycling, swimming, yoga, and more into equivalent steps. Inputs: Activity type, duration, intensity. Outputs: Equivalent step count.
- [Calorie Deficit Calculator](https://getsteps.app/tools/calorie-deficit-calculator): Calculate how many calories to eat per day to reach your goal weight. Inputs: Current weight, goal weight, TDEE, rate per week. Outputs: Daily calorie target, deficit size.
- [Resting Heart Rate Calculator](https://getsteps.app/tools/resting-heart-rate-calculator): Check your cardiovascular fitness level and Karvonen heart rate zones. Inputs: Age, resting heart rate. Outputs: Fitness category, Karvonen zones.
- [TDEE Calculator](https://getsteps.app/tools/tdee-calculator): Calculate your Total Daily Energy Expenditure and daily calorie needs. Inputs: Age, sex, weight, height, activity level. Outputs: BMR, TDEE.
- [Macro Calculator](https://getsteps.app/tools/macro-calculator): Calculate your daily protein, carbs, and fat targets for your fitness goal. Inputs: TDEE or body stats, goal. Outputs: Grams of protein, carbs, fat.
- [Marathon Race Predictor](https://getsteps.app/tools/marathon-pace-predictor): Predict your marathon, half marathon, 10K, and 5K finish times. Inputs: Known race distance and time. Outputs: Predicted times for other distances (Riegel formula).
- [VO2 Max Calculator](https://getsteps.app/tools/vo2-max-calculator): Estimate your aerobic fitness level using heart rate or Cooper test. Inputs: Age, max HR or Cooper test distance. Outputs: VO2 max estimate, fitness percentile.
- [Training Pace Zones](https://getsteps.app/tools/training-pace-zones): Get your 5 personalized running training pace zones from any race result. Inputs: Race distance, race time. Outputs: Five pace zones (recovery to interval).
- [Pace to Speed Converter](https://getsteps.app/tools/pace-to-speed-converter): Convert min/km, min/mile, km/h, and mph instantly. Inputs: Pace or speed. Outputs: Pace and speed in all units.
- [Race Time Predictor](https://getsteps.app/tools/race-time-predictor): Calculate finish time from pace or find the pace needed for your goal time. Inputs: Distance, pace or target time. Outputs: Predicted finish or required pace.
- [Distance Equivalent Calculator](https://getsteps.app/tools/distance-equivalent-calculator): Convert km, miles, meters, yards — with steps, time, and calories. Inputs: Distance in any unit. Outputs: Equivalent units, time, steps, calories.
- [GPX Viewer](https://getsteps.app/tools/gpx-viewer): Upload and view GPX files on an interactive map with stats. Inputs: GPX file. Outputs: Map, distance, duration, pace, elevation.
- [Strava Stats Generator](https://getsteps.app/tools/strava-stats-generator): Turn a run into a transparent stats overlay for Instagram Stories. Inputs: Run distance, time, pace, or a GPX file. Outputs: Transparent PNG stats overlay.
- [BMR Calculator](https://getsteps.app/tools/bmr-calculator): Calculate your basal metabolic rate with three clinical formulas. Inputs: Gender, age, weight, height, optional body fat percentage. Outputs: BMR from Mifflin-St Jeor, Harris-Benedict and Katch-McArdle, plus daily calories at five activity levels.
- [Weight Loss Calculator](https://getsteps.app/tools/weight-loss-calculator): Daily calorie target and timeline to reach your goal weight. Inputs: Gender, age, height, current weight, goal weight, activity level, rate of loss. Outputs: Daily calorie target, deficit, weeks to goal, week-by-week milestones, safety warnings.
- [Calories Burned Calculator](https://getsteps.app/tools/calories-burned-calculator): Calories burned across 50+ activities using MET values. Inputs: Activity, body weight, duration. Outputs: Gross and net calories, calories per hour, walking and step equivalent, activity comparison table.
- [Ideal Weight Calculator](https://getsteps.app/tools/ideal-weight-calculator): Four clinical formulas plus the healthy BMI range for your height. Inputs: Gender, height, optional current weight. Outputs: Devine, Robinson, Miller and Hamwi estimates, formula average, healthy BMI weight range.
- [Waist to Hip Ratio Calculator](https://getsteps.app/tools/waist-to-hip-ratio-calculator): Check your waist-to-hip ratio against WHO risk thresholds. Inputs: Gender, waist circumference, hip circumference. Outputs: Waist-to-hip ratio, WHO risk band, waist circumference verdict, target waist for low risk.
## Use cases
- [The Best Step Counter for Seniors](https://getsteps.app/for/seniors): Free, easy to read, and designed for adults over 65 — no account required
- [Walk Your Way to Weight Loss](https://getsteps.app/for/weight-loss): Track every step and calorie burned on your journey to a healthier weight
- [Your First Step Counter App](https://getsteps.app/for/beginners): No gym, no gear, no experience needed. Just walk and watch your progress grow.
- [A Fun Pedometer for Kids & Teens](https://getsteps.app/for/kids): Make walking exciting with step goals, streaks, and personal records
- [The Step Counter Runners Love](https://getsteps.app/for/runners): Track runs, hikes, and daily steps with GPS routes and Apple Watch
- [Your Complete Fitness Tracker](https://getsteps.app/for/women): Track walks, workouts, and progress with an app built around your active lifestyle
- [Walk Safely Through Your Pregnancy](https://getsteps.app/for/pregnancy): A gentle step tracker to keep you and baby active and healthy
- [The Pedometer for Nurses](https://getsteps.app/for/nurses): Automatically track every step on your shift from your Apple Watch
- [Break the Sitting Cycle](https://getsteps.app/for/office-workers): Turn your desk job into a healthier lifestyle with simple step tracking
- [Walk Toward a Healthier Heart](https://getsteps.app/for/heart-health): Simple step tracking recommended by doctors for heart health and diabetes management
- [All use cases](https://getsteps.app/for): Index of audience-specific step tracking guides.
## Conversions
- [Steps to Miles](https://getsteps.app/conversions/steps-to-miles): Convert any step count to miles walked
- [Miles to Steps](https://getsteps.app/conversions/miles-to-steps): Convert miles to the equivalent number of steps
- [Steps to Calories](https://getsteps.app/conversions/steps-to-calories): Estimate calories burned from any step count
- [Steps to Kilometers](https://getsteps.app/conversions/steps-to-km): Convert any step count to kilometers walked
- [Kilometers to Steps](https://getsteps.app/conversions/km-to-steps): Convert kilometers to the equivalent number of steps
- [Steps to Walking Time](https://getsteps.app/conversions/steps-to-time): How long it takes to walk any number of steps
- [Miles to Walking Time](https://getsteps.app/conversions/miles-to-time): How long it takes to walk any number of miles
- [All conversions](https://getsteps.app/conversions): Hub for every steps, distance, calorie, and walking-time conversion.
- [Full index](https://getsteps.app/llms-full.txt): Every individual conversion page and blog post, listed one by one.
## Documentation
English docs are canonical. Translations: Chinese (zh), French (fr), German (de), Italian (it), Portuguese Brazil (pt-BR), Spanish (es), Russian (ru), Japanese (ja), Korean (ko). Example: https://getsteps.app/docs/fr/features/getting-started.
- [Docs home](https://getsteps.app/docs)
- [Getting Started](https://getsteps.app/docs/features/getting-started)
- [Steps Pro](https://getsteps.app/docs/features/steps-pro)
- [Home Dashboard](https://getsteps.app/docs/features/home-dashboard)
- [Streaks](https://getsteps.app/docs/features/streaks)
- [Workout Session](https://getsteps.app/docs/features/workout-session)
- [Activity List](https://getsteps.app/docs/features/activity-list)
- [Activity Detail](https://getsteps.app/docs/features/activity-detail)
- [History](https://getsteps.app/docs/features/history)
- [Insights Overview](https://getsteps.app/docs/features/insights-overview)
- [Daily Goal](https://getsteps.app/docs/features/daily-goal)
- [App Lock](https://getsteps.app/docs/features/app-lock)
- [Notifications](https://getsteps.app/docs/features/notifications)
- [Color Themes](https://getsteps.app/docs/features/color-themes)
- [App Icon Selector](https://getsteps.app/docs/features/app-icon-selector)
- [Settings Overview](https://getsteps.app/docs/features/settings-overview)
- [Widgets](https://getsteps.app/docs/features/widgets)
- [Apple Watch App](https://getsteps.app/docs/features/watch-app)
- [Siri Shortcuts](https://getsteps.app/docs/features/siri-shortcuts)
- [Sharing](https://getsteps.app/docs/features/sharing)
## Recent guides
Sorted by most recently updated.
- [Wandern in Dresden: 6 Routen bis in die Sächsische Schweiz](https://getsteps.app/blog/wandern-dresden): Wandern in Dresden: 6 Routen von der Elbe bis zur Bastei, mit Strecke, Gehzeit, Schrittzahl und Karte. Alle Starts an S-Bahn, Straßenbahn oder Bus. (updated 2026-10-14)
- [Wandern in Stuttgart: 6 Routen mit Schrittzahl & Karte](https://getsteps.app/blog/wandern-stuttgart): Wandern in Stuttgart: 6 Routen von der Stäffele-Tour bis zum Weinwanderweg, mit Strecke, Höhenmetern, Schrittzahl und Karte. Alle Starts an Bahn oder Bus. (updated 2026-10-13)
- [Wandern in Hamburg: 6 Routen & Spaziergänge mit Schrittzahl](https://getsteps.app/blog/wandern-hamburg): Wandern in Hamburg: 6 Routen von der Alsterrunde bis zur Fischbeker Heide, mit Strecke, Gehzeit, Schrittzahl und Karte. Start mit Bahn, Bus oder Fähre. (updated 2026-10-12)
- [Wandern in Berlin: 6 Routen & Spaziergänge mit Schrittzahl](https://getsteps.app/blog/wandern-berlin): Wandern in Berlin: 6 Routen vom Spaziergang an der Spree bis zum Müggelturm, mit Strecke, Gehzeit, Schrittzahl und Karte. Alle Starts mit S- oder U-Bahn. (updated 2026-10-11)
- [Does Walking Make Your Butt Bigger? The Honest Answer](https://getsteps.app/blog/does-walking-make-your-butt-bigger): Does walking make your butt bigger? Not on flat ground. See which walks work the glutes most, why size needs strength work, and a simple weekly plan. (updated 2026-10-10)
- [How Long Does It Take to Walk 20 Miles? Pace Chart](https://getsteps.app/blog/how-long-does-it-take-to-walk-20-miles): How long does it take to walk 20 miles? About 6 hr 40 min at 3 mph, or 7 to 8 hours with breaks. See pace tables, steps, calories, and a training plan. (updated 2026-10-09)
- [Walking in the Rain: Safety, Gear, and Real Benefits](https://getsteps.app/blog/walking-in-the-rain): Walking in the rain is safe with grippy shoes and bright layers. Gear checklist, benefits vs myths, dry-feet tips, and when to switch indoors. (updated 2026-10-08)
- [Walk Run Method: 8-Week Plan and Ratios by Goal](https://getsteps.app/blog/walk-run-method): The walk run method mixes short runs with scheduled walk breaks. Get an 8-week walk-to-run plan, ratios from 5K to marathon, and timing tips. (updated 2026-10-07)
- [Shin Splints From Walking: Causes, Fixes, Recovery](https://getsteps.app/blog/shin-splints-from-walking): Shin splints from walking usually mean too much, too soon. Why walkers get shin pain, what helps, a week-by-week return plan, and when to see a doctor. (updated 2026-10-06)
- [Calf Pain When Walking: Causes, Red Flags, Relief](https://getsteps.app/blog/calf-pain-when-walking): Calf pain when walking is usually muscle or tendon strain, but it can signal poor circulation or a clot. Match your pattern to the cause and next step. (updated 2026-10-05)
- [How to Walk Properly: Posture, Form, and Fixes](https://getsteps.app/blog/how-to-walk-properly): How to walk properly: a head-to-toe posture checklist, the heel-to-toe roll, cadence targets, common mistakes, and drills that fix them. (updated 2026-10-04)
- [Is 12,000 Steps a Day Good? What Research Says](https://getsteps.app/blog/is-12000-steps-a-day-good): Is 12,000 steps a day good? It is an active target linked with lower mortality risk, but most of the gain shows up by 7,000–10,000 steps. (updated 2026-10-03)
- [Walking in Place: Calories, Steps, and a 20-Min Plan](https://getsteps.app/blog/walking-in-place): Walking in place burns real calories and can count as steps if you lift your feet. See calories per hour, a 20-minute plan, and tracker tips. (updated 2026-10-02)
- [Hot Girl Walk: What It Is and How to Start](https://getsteps.app/blog/hot-girl-walk): A hot girl walk is an intentional outdoor walk, often about 4 miles, focused on gratitude, goals, and confidence. Steps, time, and a simple start. (updated 2026-10-01)
- [Walking 10 Miles a Day: Steps, Calories, Risks](https://getsteps.app/blog/walking-10-miles-a-day): Walking 10 miles a day is about 20,000 steps and 3–4 hours. See calories by weight, what actually changes, and how to build up safely. (updated 2026-09-30)
- [Exercise Snacks: Short Walks That Actually Count](https://getsteps.app/blog/exercise-snacks): Exercise snacks are 1–5 minute movement bursts, like stair climbs or brisk walks, spread through the day. Evidence, step counts, and a simple plan. (updated 2026-09-29)
- [Does Walking Help Digestion? What Research Says](https://getsteps.app/blog/does-walking-help-digestion): Does walking help digestion? A short walk can speed gut motility and ease bloating. Here's the evidence, timing, and when to see a doctor. (updated 2026-09-28)
- [How Many Miles Is a Marathon? Steps and Time](https://getsteps.app/blog/how-many-miles-is-a-marathon): How many miles is a marathon? It is 26.2 miles (42.195 km). See walking and running step counts, finish times, and how it compares to a half. (updated 2026-09-27)
- [Does Walking Increase Bone Density? Honest 2026 Answer](https://getsteps.app/blog/does-walking-increase-bone-density): Does walking increase bone density? Research finds little spine change and a modest hip benefit after 6+ months.
