Convert your step count to miles, kilometres, and time — instantly. Add your height for a personalised result.
Enter your step count above.
4.70
miles
7.56
kilometres
1 hr 34 min
walking time
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calories burned
Enter your walk duration above.
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steps
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miles
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kilometres
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calories
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Steps to Miles Conversion Table
Based on an average stride length of 2,000 steps per mile — the standard estimate for an adult of average height. Your individual result may vary; use the calculator above with your height for a personalised conversion.
The highlighted row (10,000 steps) is the widely recommended daily step goal — roughly equivalent to 5 miles of walking.
How Many Steps Per Mile — By Height and Pace
Most apps and calculators use a flat "2,000 steps per mile." The real number depends on your height. Taller people have longer strides and take fewer steps to cover the same distance. Here's how it actually breaks down:
These estimates are based on the widely-used stride length formula: stride length ≈ height × 0.413. Faster walking paces produce a slightly longer stride and therefore fewer steps per mile.
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Frequently Asked Questions
10,000 steps is approximately 4.7–5 miles for most adults. The exact distance depends on your height and stride length — a 6-foot person covers more ground per step than a 5-foot person. At average adult height (5'7"), 10,000 steps works out to roughly 4.7 miles. Use the calculator above with your height for a precise figure.
Divide your total steps by your steps-per-mile figure. For most adults, that's around 2,000 steps per mile — so 10,000 ÷ 2,000 = 5 miles. But your steps-per-mile varies by height. A 5'4" person takes about 2,400 steps per mile; a 6'0" person takes about 2,130. Enter your height in the calculator above for a personalised conversion.
The commonly cited average is 2,000 steps per mile, which assumes a stride length of about 2.5 feet. In reality it varies from around 1,980 to 2,560 steps per mile depending on your height. Walking faster also reduces steps per mile slightly, as your stride lengthens. See the height-by-pace table on this page for a full breakdown.
10,000 steps at a moderate pace covers roughly 4.7–5 miles and burns approximately 350–500 calories depending on your body weight. A 150 lb person burns around 380 calories; a 200 lb person burns around 500. Enter your weight in the calculator's optional fields for a personalised estimate.
A 30-minute walk at a moderate pace (3.0 mph) covers about 1.5 miles and produces roughly 3,000 steps. At a brisk pace (3.5 mph), you'd cover 1.75 miles and accumulate about 3,500 steps. Use the "Time → Steps" tab in the calculator above to find your step count for any walk duration and pace.
The 10,000-step figure originated from a 1960s Japanese pedometer marketing campaign — not clinical research. However, subsequent studies have broadly validated it as a meaningful target. Research has associated hitting 7,000–10,000 steps per day with reduced risk of cardiovascular disease, type 2 diabetes, and all-cause mortality. The most important thing isn't hitting exactly 10,000 — it's moving more than you currently do. Any step count above your baseline delivers health benefits.