Convert any number of miles into steps, based upon your individual measurements and pace. Also, see how many steps you take for every mile you walk orrun.
On this page:- Miles to steps calculator
- How many steps have I walked/run?
- How many steps is 2 miles?
- How many steps is 3 miles?
- How many steps is 4 miles?
- How many steps is 5 miles?
How many steps have I walked/run?
You may have returned from a walk or run and calculated that you've travelled a set number of miles. What you may now bewondering is how many steps you've walked or run for that number of miles. It is for this purpose that we've created this calculator.
We can, of course, work out a very generalised figure based upon the 'average' calculation for steps to miles - it is said that the averagehuman takes around 2,250 steps to walk a mile, reaching the mile mark in about 20 minutes.
However, this won't be terribly accurate, because calculating an accurate figure for the number of steps you take to walk or run a milerequires you to take into account for a number of different factors, including your gender, height, weight and walking/running pace. As a very crude example,a person of short stature will take more steps in walking a mile than a 7ft tall giant.
Our calculators, and the chart below, reference data from a 2008 research study of one-mile step counts at walking and running speeds,published in the American College of Sports Medicine's Health & Fitness Journal. The studyconcentrated on the number of steps people took at varying speeds of walking and running. All participants were regarded as being of 'normal weight'.1
- 1 mile average-speed walk = 2,252 steps
- 1 mile brisk walk = 1,935 steps
- 1 mile jog = 1,951 steps
- 1 mile run = 1,672 steps
- 1 mile fast run = 1,400 steps
- 1 mile very fast run = 1,080 steps
Below are mile to step conversions using this data.
Mile to step conversionsMiles | Average walk (3mph) | Brisk walk (4mph) | Run (6mph) |
---|
1 mile | 2252 steps | 1935 steps | 1672 steps |
2 miles | 4504 steps | 3870 steps | 3344 steps |
3 miles | 6756 steps | 5805 steps | 5016 steps |
4 miles | 9008 steps | 7740 steps | 6688 steps |
5 miles | 11260 steps | 9675 steps | 8360 steps |
6 miles | 13512 steps | 11610 steps | 10032 steps |
7 miles | 15764 steps | 13545 steps | 11704 steps |
8 miles | 18016 steps | 15480 steps | 13376 steps |
9 miles | 20268 steps | 17415 steps | 15048 steps |
10 miles | 22520 steps | 19350 steps | 16720 steps |
11 miles | 24772 steps | 21285 steps | 18392 steps |
12 miles | 27024 steps | 23220 steps | 20064 steps |
13 miles | 29276 steps | 25155 steps | 21736 steps |
14 miles | 31528 steps | 27090 steps | 23408 steps |
15 miles | 33780 steps | 29025 steps | 25080 steps |
16 miles | 36032 steps | 30960 steps | 26752 steps |
17 miles | 38284 steps | 32895 steps | 28424 steps |
18 miles | 40536 steps | 34830 steps | 30096 steps |
19 miles | 42788 steps | 36765 steps | 31768 steps |
20 miles | 45040 steps | 38700 steps | 33440 steps |
21 miles | 47292 steps | 40635 steps | 35112 steps |
22 miles | 49544 steps | 42570 steps | 36784 steps |
23 miles | 51796 steps | 44505 steps | 38456 steps |
24 miles | 54048 steps | 46440 steps | 40128 steps |
25 miles | 56300 steps | 48375 steps | 41800 steps |
FAQ
How many steps is 2 miles?
Two miles of walking at a speed of around 3 mph equates to around 4,500 steps. Your step length should be taken into consideration for an accurateconversion. A woman of average height (5ft 3in) walking 2 miles at a regular walking speed of 3 mph will take about 4,650 steps, whilst a man of averageheight (5ft 9in) will take about 4,420 steps.
When running, your step and stride length will lengthen, meaning you take less steps for the distance involved. A woman of average height (5ft 3) running2 miles at a speed of 6mph will take around 3,340 steps. A man of average height (5ft 9) running 2 miles will take around 3,180 steps.
How many steps is 3 miles?
Three miles of walking at a speed of around 3 mph equates to around 6,750 steps. Your step length should be taken into consideration for an accurateconversion. A woman of average height (5ft 3in) walking 3 miles at a regular walking speed of 3 mph will take about 6,990 steps, whilst a man of averageheight (5ft 9in) will take about 6,630 steps.
How many steps is 4 miles?
Four miles of walking at a speed of around 3 mph equates to around 9,000 steps. Step lengths vary based upon gender, height, weight andwalking speed. A woman of average height (5ft 3in) walking 4 miles at a regular walking speed of 3 mph will take about 9,315 steps, whilst a man of averageheight (5ft 9in) will take about 8,840 steps.
How many steps is 5 miles?
Five miles of walking at a speed of around 3 mph equates to around 11,260 steps. As step lengths vary with gender, height, weight andwalking speed, your step length should be factored in to get an accurate conversion. A woman of average height (5ft 3in) walking 5 miles at a regular walkingspeed of 3 mph will take about 11,640 steps, whilst a man of average height (5ft 9in) will take about 11,056 steps.
Calculator created by Alastair Hazell.
References:
- One-mile step count at walking and running speeds. American College of Sports Medicine.
FAQs
Based on an average step length of 2 1/2 feet, there are approximately 2,000 steps in 1 mile. You can use step-counting devices, such as pedometers and accelerometers, to help count your daily steps and set an appropriate daily step goal. Does Standing Burn Calories? Harvard Health Publishing.
How many miles is 10 000 steps? ›
Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.
Is 5000 steps 3 miles? ›
Because a mile is 5,280 feet, the average man takes 2,000 steps per mile, and the average woman takes about 2,437 steps per mile. Therefore, if you walk 5,000 steps a day, a typical man will walk about 2.5 miles, while a woman might walk just over 2 miles.
Is 20,000 steps a mile? ›
How many miles is 20,000 steps? 20,000 steps make about 8.5 miles. The exact number depends on the individual's height and stride length. For a woman with an average stride length (2.2 ft), 20,000 steps are 8.326 mi, and for a man with an average step (2.5 ft), it's 9.47 mi.
Can I lose weight by walking 30 minutes everyday? ›
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
How many steps is a 30 minute walk? ›
Remember: 1500 steps equals about 15 minutes of walking & 3000 steps equals about 30 minutes of walking. Your aim for week 1 is to add in an extra 1500 steps on three or more days this week to your baseline steps.
Has anyone lost weight walking 10,000 steps a day? ›
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
Is walking 3 miles a day enough to lose weight? ›
Walking 3 miles daily can be a valuable component of your weight loss or management plan. It's a low-impact exercise that burns calories and helps shed excess pounds. If you're looking to achieve your weight loss goals, a consistent routine can contribute significantly to your success.
Can I walk 20 miles without training? ›
The average person can walk 4 to 5 miles an hour. Three if they are a bit slow. But if you can walk 4 miles in an hour, you can walk 20 miles in 5 hours. Break it up into 2 hours, then rest for a bit and another 2 hours, then a short break and another hour.
Is 5000 steps a day sedentary? ›
Generally speaking, walking fewer than 5,000 steps per day is considered sedentary. Being sedentary is linked to various health issues, including obesity, type 2 diabetes, and some types of cancer.
It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy - but a new study shows fewer than 5,000 may be enough to see a benefit. The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.
Is 5000 steps a day enough to lose weight? ›
'If your goal is weight loss, I'd recommend aiming for 5,000-7,000 steps performed at an elevated or brisk pace,' Laidler says. Why? Because speeding up your stroll and walking uphill will increase your heart rate – and that's when you begin to burn calories.
Can you walk too many steps in a day? ›
There is no set number of miles that is considered too much (or too little) for all walkers. However, it is wise to start with shorter walks and gradually increase mileage as fitness goals are met.
How much weight can I lose walking 10 miles a day? ›
With that in mind, adding 4 days of walking 10 miles per day with no additional food intake would put you at around 1 pound of weight loss per week, assuming your calorie intake and expenditure were equal before you started your walking program.
Does 2500 steps equal 1 mile? ›
According to Livestrong, most people get between 2,000 steps and 2,500 steps for every mile walked. This means that if you're taking 10,000 steps in a day, you'll walk around 5 miles (8 km) depending on the particulars of your personal stride.
How many walk is 1 mile? ›
According to data gathered in a 2019 scientific study, it takes the average person 15-22 minutes to walk one mile. Remember that the weather, your age, the terrain you're walking on, and how fast you're walking are all factors that can impact your mile time.
How many miles is 1,000 walking steps? ›
Walking and Running
Steps | Walk (Shorter Stride) | Fast Run (Very Long Stride) |
---|
1,000 | 0.4 miles | 0.7 miles |
2,000 | 0.9 | 1.4 |
3,000 | 1.3 | 2.1 |
4,000 | 1.8 | 2.9 |
12 more rowsNov 8, 2023
Can I lose weight walking 1 hour a day? ›
Walking 1 hour each day can help you burn calories and, in turn, lose weight. If you'd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly.