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Steps to miles
Convert your steps to miles in a second, with your height, sex and pace. As a guide, 10,000 steps is about 4.7 miles for a woman of 5 ft 5 in and 4.9 miles for a man of 5 ft 10 in, the average heights of young adults in the US, at a normal walking pace (3.4 mph). One mile takes about 2,150 steps for her and 2,040 steps for him. The calculator also gives the walking time, your step length and the calories burned.
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Convert steps to miles, or miles to steps
Two tabs: steps to distance, and distance to steps. Height in feet and inches, weight in pounds, distance in miles: switch to metric units at any time. Nothing leaves your device.
Steps → km
Km → steps
Only used for the calorie estimate.
Distance covered
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Enter your number of steps to see the distance.
Steps per km
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Step length
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Time
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Calories
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Step length is estimated from your height, sex and pace with the equations published by Hoeger and colleagues in ACSM's Health & Fitness Journal (2008), which measured the number of steps needed to cover one mile at six walking and running speeds. Calories use the MET values of the Compendium of Physical Activities. Both are listed in the sources at the bottom of the page. Results are estimates: terrain, shoes, fatigue and your own way of walking all change your step length.
Conversion tables
Steps to miles and miles to steps
Values computed with the same equations as the calculator, at a normal walking pace of 3.4 mph, for a woman and a man of average height (young adults in the US). Your own result may differ: use the calculator with your details.
Steps to miles
| Steps | Woman5 ft 5 in | Man5 ft 10 in |
|---|---|---|
| 1,000 | 0.47 mi | 0.49 mi |
| 2,000 | 0.93 mi | 0.98 mi |
| 3,000 | 1.40 mi | 1.47 mi |
| 4,000 | 1.86 mi | 1.96 mi |
| 5,000 | 2.33 mi | 2.45 mi |
| 6,000 | 2.80 mi | 2.94 mi |
| 7,000 | 3.26 mi | 3.43 mi |
| 8,000 | 3.73 mi | 3.92 mi |
| 10,000 | 4.66 mi | 4.90 mi |
| 12,000 | 5.59 mi | 5.88 mi |
| 15,000 | 6.99 mi | 7.35 mi |
| 20,000 | 9.32 mi | 9.79 mi |
| 25,000 | 11.65 mi | 12.24 mi |
| 30,000 | 13.98 mi | 14.69 mi |
Distance in miles at a normal walking pace (3.4 mph), by height.
Miles to steps
| Distance | Woman5 ft 5 in | Man5 ft 10 in |
|---|---|---|
| 1 mile | 2,150 | 2,040 |
| 2 miles | 4,290 | 4,080 |
| 3 miles | 6,440 | 6,130 |
| 5K | 6,670 | 6,340 |
| 5 miles | 10,730 | 10,210 |
| 10K | 13,330 | 12,690 |
| 10 miles | 21,460 | 20,420 |
| Half marathon | 28,130 | 26,770 |
| 20 miles | 42,910 | 40,840 |
| Marathon | 56,250 | 53,540 |
Walking steps for a given distance (3.4 mph), by height.
10,000 steps in miles by pace
| Pace | Woman5 ft 5 in | Man5 ft 10 in |
|---|---|---|
| Relaxed walk3.0 mph | 4.3 mi1 h 27 | 4.5 mi1 h 31 |
| Normal walk3.4 mph | 4.7 mi1 h 22 | 4.9 mi1 h 26 |
| Brisk walk4.0 mph | 5.0 mi1 h 16 | 5.3 mi1 h 20 |
| Jogging5.0 mph | 5.2 mi1 h 02 | 5.3 mi1 h 04 |
| Running6.2 mph | 6.3 mi1 h 01 | 6.6 mi1 h 03 |
| Fast running7.5 mph | 7.3 mi59 min | 7.7 mi1 h 02 |
Miles covered in 10,000 steps. For running, a single equation applies to both sexes.
Page by page
Your step count in miles
Each page gives the distance in miles by height and pace, the walking time, the calories by body weight in pounds and the matching activity level.
- 1,000 steps
- 1,500 steps
- 2,000 steps
- 2,500 steps
- 3,000 steps
- 3,500 steps
- 4,000 steps
- 4,500 steps
- 5,000 steps
- 5,500 steps
- 6,000 steps
- 6,500 steps
- 7,000 steps
- 7,500 steps
- 8,000 steps
- 8,500 steps
- 9,000 steps
- 9,500 steps
- 10,000 steps
- 10,500 steps
- 11,000 steps
- 11,500 steps
- 12,000 steps
- 12,500 steps
- 13,000 steps
- 13,500 steps
- 14,000 steps
- 14,500 steps
- 15,000 steps
- 15,500 steps
- 16,000 steps
- 16,500 steps
- 17,000 steps
- 17,500 steps
- 18,000 steps
- 18,500 steps
- 19,000 steps
- 19,500 steps
- 20,000 steps
- 25,000 steps
- 30,000 steps
Sources
The research behind these figures
- Hoeger et al., One-Mile Step Count at Walking and Running Speeds, ACSM's Health & Fitness Journal (2008)
- Paluch et al., Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts, The Lancet Public Health (2022)
- Banach et al., The association between daily step count and all-cause and cardiovascular mortality, European Journal of Preventive Cardiology (2023)
- Tudor-Locke et al., How many steps/day are enough? For adults, IJBNPA (2011)
- Compendium of Physical Activities (MET values used for the calorie estimate)
- NCD Risk Factor Collaboration, A century of trends in adult human height, eLife (2016)
Estimates for information only, not medical advice.