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Quick answer: An average adult walking takes about 2,300 steps per mile, so 10,000 steps is about 4.3 miles, 5,000 steps about 2.2 miles and 20,000 steps about 8.6 miles. Taller people cover more ground per step: at 5’0″ 10,000 steps is about 3.9 miles, at 6’4″ nearly 5 miles. Enter your exact steps and height below.
Stride is estimated from height, the same way phones and pedometers do it. For the most accurate result, measure your own steps per mile (see below) and enter it.
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About 4.3 miles (7 km) for an average adult of 5’6″, and anywhere from about 3.9 to 5 miles depending on height. Walking it takes most people around 1 hour 25 minutes at an average 3 mph pace. The other common step goals work out like this at average height:
| Steps | 5’0″ | 5’4″ | 5’8″ | 6’0″ | 6’4″ |
|---|---|---|---|---|---|
| 1,000 | 0.39 | 0.42 | 0.44 | 0.47 | 0.50 |
| 2,000 | 0.78 | 0.84 | 0.89 | 0.94 | 0.99 |
| 3,000 | 1.18 | 1.25 | 1.33 | 1.41 | 1.49 |
| 4,000 | 1.57 | 1.67 | 1.78 | 1.88 | 1.99 |
| 5,000 | 1.96 | 2.09 | 2.22 | 2.35 | 2.48 |
| 6,000 | 2.35 | 2.51 | 2.67 | 2.82 | 2.98 |
| 7,000 | 2.74 | 2.93 | 3.11 | 3.29 | 3.48 |
| 8,000 | 3.14 | 3.35 | 3.55 | 3.76 | 3.97 |
| 9,000 | 3.53 | 3.76 | 4.00 | 4.23 | 4.47 |
| 10,000 | 3.92 | 4.18 | 4.44 | 4.70 | 4.97 |
| 12,000 | 4.70 | 5.02 | 5.33 | 5.65 | 5.96 |
| 15,000 | 5.88 | 6.27 | 6.66 | 7.06 | 7.45 |
| 20,000 | 7.84 | 8.36 | 8.89 | 9.41 | 9.93 |
| 25,000 | 9.80 | 10.45 | 11.11 | 11.76 | 12.41 |
| 30,000 | 11.76 | 12.55 | 13.33 | 14.11 | 14.90 |
Miles walked, using a step length of 41.4 percent of height (the average of the 41.3 percent and 41.5 percent factors commonly used for women and men). Brisk walking lengthens your steps, so you cover a little more; strolling covers a little less.
| Height | Women | Men |
|---|---|---|
| 4’10” | 2,645 | 2,632 |
| 5’0″ | 2,557 | 2,545 |
| 5’2″ | 2,474 | 2,462 |
| 5’4″ | 2,397 | 2,386 |
| 5’6″ | 2,324 | 2,313 |
| 5’8″ | 2,256 | 2,245 |
| 5’10” | 2,192 | 2,181 |
| 6’0″ | 2,131 | 2,120 |
| 6’2″ | 2,073 | 2,063 |
| 6’4″ | 2,019 | 2,009 |
| 6’6″ | 1,967 | 1,957 |
Walking at a normal pace. Running takes noticeably fewer steps per mile because each step is longer, so for runs, trust your watch’s GPS distance over a height formula.
Height formulas are averages. Two people of the same height can differ by a few hundred steps per mile, depending on leg length, pace and how they walk. Measuring takes ten minutes and makes every number on this page fit you:
Walking a mile burns a surprisingly steady amount of energy, and it depends mostly on your body weight and sex. In a study that measured it directly, walking a mile cost about 94 calories for normal-weight walkers and 98 for overweight walkers, almost the same as experienced marathon runners running a mile at race pace (99 calories). The researchers’ equation, which this calculator uses, gives these figures:
| Body weight | Per mile (women / men) | 10,000 steps at 5’6″ (women / men) |
|---|---|---|
| 120 lb | 79 / 86 | 340 / 373 |
| 140 lb | 86 / 94 | 371 / 404 |
| 160 lb | 93 / 101 | 402 / 434 |
| 180 lb | 100 / 108 | 432 / 465 |
| 200 lb | 107 / 115 | 463 / 496 |
| 220 lb | 115 / 122 | 494 / 527 |
| 250 lb | 125 / 133 | 540 / 573 |
| 280 lb | 136 / 144 | 587 / 620 |
Gross calories (including what you would burn anyway at rest), from the per-mile equation in Loftin et al., 2010. Hills and carrying weight add more. For calories by time and pace instead of steps, use the walking calorie calculator.
The 10,000-step goal is widely traced to a 1960s Japanese pedometer brand, not to research. The research since points to a lower number for most of the benefit. A 2022 meta-analysis of 15 studies and 47,471 adults found the risk of death fell steadily with more daily steps until about 6,000 to 8,000 steps for adults 60 and over, and 8,000 to 10,000 for younger adults, after which it levelled off. In a separate study of 16,741 women with an average age of 72, the benefit levelled off at around 7,500 steps a day, and women who took about 4,400 steps already had lower mortality than those taking about 2,700.
So more steps are better, especially if you are starting from a low number, but you do not need to hit 10,000 for walking to be worth it. Adding 2,000 steps a day to whatever you do now is a realistic first goal. If you want to build walking into a proper plan, the FITT principle shows how to increase it gradually.
About 4.3 miles for an average adult of 5’6″, ranging from about 3.9 miles at 5’0″ to nearly 5 miles at 6’4″. At an average walking pace of 3 mph it takes about 1 hour 25 minutes. Brisk walking lengthens your steps, so you cover slightly more distance.
About 8.6 miles for an average-height adult, or roughly 7.8 miles at 5’0″ and 9.9 miles at 6’4″. That is close to three hours of walking at an average pace.
About 2.2 miles for an average-height adult, between roughly 2 miles at 5’0″ and 2.5 miles at 6’4″. It takes about 45 minutes at an average walking pace.
About 2,300 steps for an average adult walking at a normal pace, ranging from about 2,550 at 5’0″ to about 2,000 at 6’4″. Running takes fewer steps per mile because each step is longer. Measuring your own steps over a known distance, such as four laps of a 400 m track, gives the most accurate number.
Roughly 340 to 620 calories, depending mostly on body weight and sex. For a 160 lb woman of average height it is about 400 calories, and for a 200 lb man about 500. These are gross figures that include the calories you would burn anyway at rest.
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For your safety
Estimate disclaimer: Distances and calories here are estimates from average step length and a published energy equation. Your gait, pace, terrain, and fitness change the real numbers. This tool is for general fitness tracking, not medical guidance.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
