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Steps to Miles Calculator

steps
ft
in
lb
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Your Results

10,000 steps at an average walk (3 mph) is about 4.17 miles (6.71 km) for a 5 ft 4 in woman, whose step at this pace is about 26.4 inches. That's about 2,397 steps per mile, and it takes about 1 h 23 min. At 170 lb you'd burn about 394 calories. These are estimates; measuring your own step gives a closer answer.

4.17 miles
Distance for 10,000 steps
6.71
Kilometers
2,397
Steps per Mile
1 h 23 min
Time at This Pace
394
Calories Burned
StepsMilesKmTimeCalories
1,0000.420.678 min39
2,5001.041.6821 min99
5,0002.093.3642 min197
7,5003.135.041 h 3 min296
10,0004.176.711 h 23 min394
12,5005.218.391 h 44 min493
15,0006.2610.072 h 5 min591
20,0008.3413.432 h 47 min788

Each row uses your step of 26.4 inches at an average walk (3 mph). Your steps are highlighted.

What Is the Distance of Your Steps?

Step counters count steps, not miles. To turn steps into distance you need your step length: the distance from one heel to the other heel as you walk. It mostly depends on your height, and it grows as you speed up.

  • Step length: one step, heel to heel. On average it's about 41% of your height when walking.
  • Stride length: two steps, so twice the step length. Some apps say stride when they mean step.
  • Steps per mile: about 2,000 to 2,500 when walking, fewer when running because each step is longer.

Steps per mile at an average walk (3 mph), by height:

HeightWomenMen
5 ft 0 in2,5572,545
5 ft 3 in2,4352,423
5 ft 6 in2,3242,313
5 ft 9 in2,2232,213
6 ft 0 in2,1312,120
6 ft 3 in2,0462,036

Which calculator should I use?

  • Steps to Miles Calculator: to turn a step count into distance, time and calories for one walk or run.
  • Calorie Calculator: to see how many calories you need in a day, and how many to eat to lose or gain weight.

How to Calculate Miles From Steps

Multiply your steps by your step length in inches, then divide by the 63,360 inches in a mile:

Miles= steps×step length63,360

If you haven't measured your step, estimate it from your height:

Step length=height×0.413
  • Steps: the count from your phone or step counter.
  • Step length: in inches. Use 0.413 × height for women and 0.415 for men at an average walk. It's about 18% longer at a brisk walk and over a third longer at a run.
  • 63,360: the inches in a mile (5,280 feet × 12). For kilometers, multiply the miles by 1.609.

Calories use the standard exercise formula: MET × weight in kg × 3.5 ÷ 200 for each minute. A MET is how many times harder an activity is than sitting still, from 2 for a very slow walk to 14.5 for a fast run.

Example

A woman 5 ft 4 in tall walks 10,000 steps at an average pace:

  • Step length: 64 × 0.413 = 26.4 inches
  • Distance: 10,000 × 26.4 ÷ 63,360 = 4.17 miles, or 6.71 km
  • Steps per mile: 63,360 ÷ 26.4 = 2,397
  • A 5 ft 9 in man walking the same 10,000 steps covers about 4.52 miles.

How to Use the Steps to Miles Calculator

"I walked 10,000 steps today. How many miles is that, how long did it take, and how many calories did I burn?" This calculator answers that.

Let's enter the numbers for this example in each box. They are already filled in when the calculator opens, so you can follow along and then change any box to match your own walk.

  • Units: Choose US (ft, lb). Metric switches to centimeters and kilograms, and converts what you've typed.
  • Sex: Choose Female. Men's steps are a little longer at the same height.
  • Steps: Enter 10,000, the steps you took. A whole number from 1 to 1,000,000.
  • Pace: Choose Average walk, 3 mph. There are eight paces, from a very slow walk to a fast run, and faster paces mean longer steps.
  • Height: Enter 5 ft 4 in. From 3 to 8 feet, or 90 to 250 cm.
  • Weight: Enter 170 lb. It's used only for calories. From 50 to 700 lb, or 20 to 320 kg.
  • Step Length: Leave it empty, and the calculator uses the estimate shown in the box (26.4 in). If you measured your step, enter it here: 10 to 80 inches, or 25 to 200 cm.

Calculate and Reset

Click Calculate to see your results. If a box has a problem, such as a height of 9 feet, a message pops up under that box instead. With the default numbers you get:

  • Your Results: a short summary in words: 4.17 miles, 2,397 steps per mile, the time it takes and the calories burned.
  • Distance: the headline, 4.17 miles (or km in metric units).
  • Kilometers: 6.71 km, the same distance in the other unit.
  • Steps per Mile: 2,397, how many of your steps make a mile at this pace.
  • Time at This Pace: about 83 minutes at 3 mph.
  • Calories Burned: about 394, the total for the walk, including what your body burns at rest in that time.
  • Common Step Counts: distance, time and calories for 1,000 to 20,000 steps, with yours highlighted.
  • At Each Pace: your steps at all eight paces, with the step length, steps per mile, distance and calories for each.
  • Share Results: a link that opens this calculator with your numbers filled in. Copy it, or share it on Facebook or X.

Click Reset to put every box back to its default. Step length varies from person to person, with age, terrain and shoes, so these are estimates. Measuring your own step is the best way to get a close answer. This is for information only, not medical advice.