Steps Calculator: Steps in a Mile + Distances (2023)

How many steps does it take to cover a mile? How long does it take you to achieve 10,000 steps? Just how many miles do you actually walk every day? Find out with the step calculator! You’ll also learn how to sneak more exercise into your daily routine.

Steps to miles calculator: miles, steps and running time

With the steps to miles calculator, you can find step formulas for all occasions: number of miles, number of miles in steps or the number of steps and miles in a certain length of running/walking time.

Did you know?

  • Home offices, delivery services and online shopping radically reduce physical activity. This can lead to weight gain and a higher risk of health issues.
  • Researchers recommend at least 4,500 steps a day — that’s about a one-hour leisurely walk. The more steps the better!
  • The length of an activity, not the number of steps or the distance covered, is what counts.
  • No one has to win any races. Plain walking is beneficial and can easily find a spot in your everyday life.
  • Smartwatches and fitness trackers can be helpful, but should suit your budget and goals.
  • To get into your own personal pace, warm up with 20 to 30 steps at your normal speed.
  • For the next 10 steps, measure the distance covered. The easiest way to do this is to mark your start and finish with a stick or stone.
  • Then measure distance between the markers with a tape measure. Divide the result by 10 to determine your own step length.
  • Multiply by two to get your stride length (two steps = one stride).

How do you find out your walking step or jogging stride length?

Step length varies, depending on your pace/sport/activity (walking, strolling, jogging) and height. If you are between 4’11” and 5’7″ tall, the average step length is about 2 feet; if you are over 5’7″ tall, it is about 2.3 feet. The stride length would then be 4 or 4.6 feet because two steps equal one stride (source).

Steps Calculator: Steps in a Mile + Distances (1)

To measure your own step or stride length, follow these steps:

If you have a basketball court nearby, you can get by without a tape measure. The length of the court is exactly 94 feet. Walk down the court once and then divide the 94 feet. by the number of steps counted.

Table: Steps to miles + time

Our table tells you which distances you cover with 10,000 or more steps and how much time you need for any chosen number of steps (e.g. 15,000 steps to miles). Use this chart to convert 10,000 steps to miles, calculate how far 10,000 steps is or how many miles is 6,000 steps.

StepsMiles (males)Miles (females)

How many steps can I cover in how much time?

If you are wondering what distance you can cover during an hour-long lunch break, the following table is just right for you.

Time (minutes)Steps (normal walking speed)Miles covered (males)Miles covered (females)

Lose weight by walking: Calories burned per step

A regular sized combo meal (burger with fries and regular soda) adds more than 1,000 calories to your daily calorie account. Nutrition experts recommend that men up to the age of 50 eat about 2,000 calories a day and women about 1,800.

Steps Calculator: Steps in a Mile + Distances (2)

So, what good is a post-meal walk? As you can see in the table below, you would need to go on quite a hike to burn those lunch calories. Good news: The American Diabetes Association found that for people who are overweight and sedentary, a 15-minute walk shortly after a meal stimulates muscles to absorb excess glucose and can significantly improve your blood sugar levels.

StepsCalories burned
1003.5 kcal
1.00035 kcal
2.50087.5 kcal
5.000175 kcal
7.500262.5 kcal
10.000350 kcal

Foot, step, shoe, walk

The right footwear is important for walking, hiking or jogging. Shoes should support the foot, have optimal cushioning and, above all, be the correct shoe size.

Steps Calculator: Steps in a Mile + Distances (3)

Every step burns calories. Studies show that the body begins to draw its energy from fat reserves after just 30 minutes of walking. It’s not surprising to hear that the University of Texas in Austin discovered that the more you walk, the better it is for you.

(Video) The Ultimate Guide On How To Walk 10,000 Steps A Day (TIME, MILES, CALORIES) | LiveLeanTV

10 simple tips for more exercise in everyday life

  1. Avoid elevators and escalators. Always take the stairs wherever possible.
  2. Make the most of waiting times. Early or waiting for something? Grab your smartphone, walk around the block and explore the neighborhood.
  3. Walk to nearby stores and offices. Planning a quick trip to the local deli? Ever consider doing it on foot?
  4. Head for the back of the parking lot. Park as far away from the entrance as possible and walk.
  5. Get off one stop earlier. If you take public transportation, get off one stop early and walk the rest of the way.
  6. Do a double dose of house cleaning or yard work.Extra vacuuming, dusting or lawn mowing mean more exercise and more steps.
  7. Walk the dog — even if you have to borrow one.Many animal shelters are dependent on volunteer dog walkers. Busy, elderly or housebound neighbors will be happy to send their four-legged friends on an extra outing.
  8. Keep active instead of standing still. Whether you’re talking on the phone, brushing your teeth of listening to music, you can walk, march in place or dance.
  9. Face-to-face instead of virtual. Instead of a quick email or text message, visit your co-worker in the next office or ring your neighbors’ doorbell with an invite to go on a walk.
  10. Go for a hike. A weekend trip to a national park will give you a chance to discover beautiful nature trails of various lengths and challenges.

Exercise tips

Steps Calculator: Steps in a Mile + Distances (4)

How can you incorporate a higher step count into your daily routine?

Everyone can find an individual solution that fits their daily routine.

Add more physical activity into your everyday tasks, for example by leaving the car in the garage and walking, cycling or using public transportation to your destination. You can also combine lunch breaks with a short walk while making phone calls.

Steps Calculator: Steps in a Mile + Distances (5)

Small changes like taking the stairs instead of the elevator or escalator, parking the car a little further away, etc. all add up. Make sure some of the activities last at least 10 minutes — this is where the greatest health benefits can be seen.

At best, you should have three 10-minute sets of physical activity a day (or one at 30 minutes or two at 15 minutes, etc.)to achieve the World Health Organization (WHO 2020) general activity recommendations.

Are 10,000 steps a day healthy? Or are fewer enough?

According to the WHO, 10,000 steps per day reduces the risk of obesity, diabetes, cancer and cardiovascular disease. Although no study states that it has to be exactly 10,000 steps, all agree that both adults and children should complete as many steps as possible each day.

“Every move counts!”

Tedros Adhanom Ghebreyesus, Chairman of the World Health Association

It doesn’t have to be jogging, which can put stress on tendons and joints. You can walk yourself healthy! Walking will increase your performance and fitness, and save you some gas money on the side.

Steps Calculator: Steps in a Mile + Distances (6)

Remember, it is not the distance covered or the number of steps taken, but the length of activity time that is decisive for staying healthy.

The British Royal College of General Practitioners (RCGP) study results showed that the risk of early death could be reduced up to 15% by walking at least 30 minutes and 4,500 to 7,500 steps a day. This study showed that among older women, as few as approximately 4,400 steps per day was significantly related to lower mortality rates compared with approximately 2,700 steps per day.

The little helpers: smartwatch, fitness tracker and apps

In order to achieve your step goal, there are now numerous “smart” everyday gadgets on the market. In addition to counting your steps, these devices can count calories, show pulse rates and even analyze your sleep patterns.

(Video) How much distance per step | How many steps in a mile

Steps Calculator: Steps in a Mile + Distances (7)

When using technical helpers, however, you should be aware of two things:

The sensors provide an approximate value. The 10,000 steps displayed could have really been 10,187 or 9,927. Trackers or watches worn on the arm often incorrectly count everyday movements, like washing the dishes or making a phone call, as steps.

Be conscious of the fact that apps can collect more data than needed to calculate the number of steps you’ve taken. For example, some providers also store and forward your GPS position data.


How many miles are 10,000 steps?

After 10,000 steps you have covered between 4.9 miles and 5 miles (depending on step length). Calculate exactly here.


How many steps in a mile?

(Video) Using pacing to measure distance

About 2,000. Average step length is approximately 2.1 to 2.5 feet. That means you need to walk 2,000 steps to cover one mile. 10,000 steps add up to roughly 5 miles (1 jogging stride equals 2 walking steps). Calculate exact number of steps here.


How do you convert steps to miles?

You can convert steps into miles by using your individual step length. This is usually related to your height. Use this steps to miles converter to convert steps to miles.


How many feet are a step?

(Video) 1 mile how many steps

Step lengths are individual, but roughly speaking, if you are between 4’11” and 5’7″ tall, the average step length is about 2 feet; if you are over 5’7″ tall, the average step length is about 2.3 feet.


Where does the “10,000 steps per day” figure come from?

The number was originally a marketing stunt by Yamasa Corporation for the 1964 Olympics.
At the time, Yamasa Corporation introduced a portable pedometer under the name “Man-po-kei”. This Japanese term is made up of the words “man” for the number 10,000, “po” for “step” and “kei” for “measure”, which translates as “10,000-step meter”.

However, this number did not contain any well-founded, scientific research. Harvard professor Theodore Bestor discovered that the main focus was on finding a catchy name for the Yamasa device.


(Video) How To Track Steps With Apple Watch


How do I calculate my steps per mile? ›

Find How Many Steps You Walk in a Mile

Since there are 5,280 feet per mile, divide 5,280 by your average stride length in feet. (5,280/Average Stride Length in Feet = Your Number of Steps Per Mile.)

How many steps equal 1 mile? ›

You can also estimate steps by knowing that 2,000 steps equals one mile. Measure your progress by the number of steps you are covering each day. Generally speaking you can count on 2,000 steps equaling one mile. How active are you?

What is 7500 steps in miles? ›

That number—which, for most people, works out to about five miles—is Fitbit's default daily step goal, a longtime tenet of the CDC's adult exercise recommendations, and a go-to Prevention fitness tip for the past 20 years.

How do I calculate my daily steps? ›

Individuals can use a step-tracking or pedometer app on their smartphone or smartwatch. Once a person downloads the app, their smartphone or watch will track the number of steps they take. The app may also generate graphs and statistics relating to their physical activity.

How do you calculate total steps? ›

Divide the rise by 6 or 7 inches (15 or 18 cm) to find the total number of stairs. For larger stairs, divide by 6 and for smaller stairs, divide by 7.

How many miles a day should I walk? ›

The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.

How many steps are in 60 minutes of walking? ›

Since cadences were only measured for 3 MET (slow) and 5 MET (fast) walks, 122 steps/min is a mid-way estimate for a 4 MET walk. This produces an estimate of 3,660 steps in 30 minutes and 7,320 steps in 60 minutes.

How many steps is 30 minutes of walking? ›

You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.

What distance is 5000 steps? ›

How many miles is 5,000 steps? 5,000 steps make about 2 miles. The exact number depends on the individual's height and stride length. For a woman with an average stride length (2.2 ft), 5,000 steps are 2.0816 mi, and for a man with an average step (2.5 ft), it's 2.3674 mi.

How many steps a day is considered active? ›

Sedentary is less than 5,000 steps per day. Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day.

How far is 20,000 steps in miles? ›

How far is 20,000 steps in miles/km? For a person with an average walking stride length between 2.2 feet and 2.5 feet, it adds up to roughly 10 miles (16 km).

How many steps is 5'11 in a mile? ›

2,125 steps

How long does it take to walk 1 mile? ›

Most people can expect to walk a mile in 15 to 22 minutes, according to data gathered in a 2019 study spanning five decades. The average walking pace is 2.5 to 4 mph, according to the Centers of Disease Control and Prevention.

Is 2.5 miles a day good? ›

The average American takes 5,117 steps a day, which is equivalent to walking just over 2.5 miles. That may sound like good exercise, but 2.5 miles a day is far less than how much you need to walk to improve your health. Researchers define those who walk 2,000 to 3,000 steps per day as sedentary.

Can my phone count my steps? ›

Google Fit on Android Phones

You'll need to grant the app access to your phone's sensors so that your steps can be monitored. Once you're all set up, open the Google Fit app any time to check out your number of steps, estimated calories burned, and other fitness information.

What is the most accurate step counter? ›

Healthline's picks of the 9 best pedometers in 2021
  • Realalt 3D TriSport Walking Pedometer.
  • Garmin 010-12520-00 Running Dynamics Pod.
  • Lintelek Fitness Tracker.
  • Garmin Vivosmart 4.
  • 3DFitBud Simple Step Counter.
  • Letscom Fitness Tracker.
  • Garmin Vivoactive 4S.
  • OZO Fitness SC 3D Pedometer.
Apr 29, 2022

Does exercise count toward 10000 steps? ›

"The average person is going to take between 3,000 and 6,000 steps over the course of the day from commuting, shopping, etc. By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.

What is the easiest way to count steps? ›

If you only want to count steps while you are out on a hike, a clip-on pedometer or ankle pedometer may be all you need. But if you want something that you can wear all the time, or that will stay put alongside your body (and perhaps track your heart rate), a pedometer watch may be better.

Is 7000 steps the new 10000? ›

Why it matters: 7,000 is the new 10,000, in terms of steps you should shoot for, The Lancet medical journal reports. This is all it takes for those 60 and older to dramatically increase their lifespans.

How much walking is 10000 steps? ›

It's suggested the average person walks about 100 steps per minute – which would mean it would take a little under 30 minutes for the average person to walk a mile. So in order for someone to reach the 10,000 step goal, they would need to walk between four and five miles a day (around two hours of activity).

How far should a 65 year old walk every day? ›

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

Is it better to walk faster or longer? ›

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Is 1 mile enough to walk a day? ›

Walking a mile a day is an excellent fitness goal for beginners. It's not too much of a commitment in terms of time and energy, yet it can still provide many wonderful physical and mental health benefits.

How many steps should you walk a day by age? ›

And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.

How many steps is a 5 minute walk? ›

Steps in 5 minutes (based on speed)

3.5 mph – 624 steps. 4 mph – 668 steps.

How many steps should a woman walk a day? ›

The fitness goal of 10,000 steps a day is widely promoted, but a new study suggests that logging even 7,000 daily steps may go a long way toward better health.

How many steps is 30 minutes? ›

Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. (Though the number of steps can vary depending on your stride and speed, one mile tends to be about 2,000 steps).

How many steps is a 10 minute walk? ›

10 minutes of moderate intensity activity = 1,000 steps.

How many steps does it take to lose a pound? ›

"Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories." There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps.

How do you count 10000 steps? ›

Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
10 minutes of high intensity activity = 2,000 steps.
  1. Circuit training.
  2. Aerobics.
  3. Brisk rowing.
  4. Fast cycling.
  5. Jogging.
  6. Competitive sport (e.g. squash, football and netball)
Jun 16, 2022

How do you count 10000 steps a day? ›

14 Easy Ways to Get You to 10,000 Steps
  1. Get a dog. Nothing will get you out of the house faster than a puppy that needs to do some business. ...
  2. Take the stairs. ...
  3. Take a moving break. ...
  4. Get a treadmill desk. ...
  5. Park far away. ...
  6. Take the long way. ...
  7. Take a post-meal walk. ...
  8. Get off the bus or train one (or two) stops early.
Jun 30, 2022

How many steps should a 74 year old woman walk a day? ›

Many experts agree that the recommended steps per day for seniors is 7,000-10,000.

Do steps around the house count? ›

If you simply want to move around more, then yes: Walking around your house is exercise. If your goal is to improve your health, moderate-intensity exercise is recommended. 3 You may need to boost the intensity of your walking to hit this goal.

How many steps is 20 minutes of walking? ›

A 20-minute walk is about 120 steps per minute, or 2,400 steps. You can break that up into three walks of 800 steps each.

What happens to your body when you walk 10000 steps a day? ›

A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.

What happens if you walk 10,000 steps a day for a month? ›

One study from California State University shows walking more each day can improve your mood, energy, self-esteem, and happiness. Some calculations even suggest it's possible to lose a pound per week by the calorie deficit created from walking 10,000 steps each day. Not bad!

How many steps should I take to lose weight daily? ›

If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.

What is the average daily steps for a woman? ›

The average number of steps a person takes per day may also vary by sex. The Medicine and Science in Sports and Exercise study found that, on average, adult males took about 5,340 steps per day, whereas adult females took around 4,912 steps per day.


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