عداد الخطوات وحاسبة السعرات

The step counter and calorie calculator uses the MET (Metabolic Equivalent of Task) framework, the gold standard for estimating physical activity energy expenditure used in clinical research, sports science, and public health guidelines worldwide. MET values come from the Compendium of Physical Activities (Ainsworth et al., 2011), which assigns metabolic intensity values based on controlled oxygen consumption studies: brisk walking = 3.5 METs, running = 8.0 METs, hiking = 5.3 METs, stair climbing = 8.0 METs.

Step-to-distance conversion uses a height-based stride length estimate: walking stride ≈ height × 0.0045, running stride ≈ height × 0.0075. This is derived from biomechanical research showing stride length scales with leg length, which correlates with total height. A 170cm person has an average walking stride of ~76cm, meaning 10,000 steps = ~7.6 km. Duration is calculated by dividing steps by activity cadence (steps/minute): 100 for walking, 160 for running, 90 for hiking.

The step goal progress bar reflects evidence from recent meta-analyses: the WHO recommends 150-300 minutes of moderate activity weekly, while studies show significant cardiovascular benefits from 7,000-8,000 steps daily. Use alongside our BMI Calculator and Calorie Calculator.