How Many Steps Are in a Mile? It Depends on Your Height
Written by the Calculator Heaven team ·
There are roughly 2,000 to 2,500 walking steps in a mile. The exact figure depends on the length of your step, and your step length depends mostly on your height. Taller people cover more ground with each step and need fewer steps to finish the mile.
Steps per mile by height
A common estimate puts walking step length at about 41.5% of height for men and 41.3% for women. Divide a mile (5,280 feet) by that step length and you get the numbers below. For your exact height, use the steps in a mile calculator.
| Height | Steps per mile (women) | Steps per mile (men) |
|---|---|---|
| 5 ft 0 in (152 cm) | 2,557 | 2,545 |
| 5 ft 3 in (160 cm) | 2,435 | 2,423 |
| 5 ft 6 in (168 cm) | 2,324 | 2,313 |
| 5 ft 9 in (175 cm) | 2,223 | 2,213 |
| 6 ft 0 in (183 cm) | 2,131 | 2,120 |
| 6 ft 3 in (191 cm) | 2,046 | 2,036 |
How far is 10,000 steps?
For someone 5 ft 9 in tall, 10,000 steps is about 4.5 miles, or 7.3 kilometers. At 5 ft 3 in it is closer to 4.1 miles; at 6 ft 3 in, about 4.9. Convert any step count with the steps to miles or steps to km calculator.
The 10,000 figure itself began as a 1960s Japanese marketing slogan for a pedometer rather than a medical finding. Research since then suggests health benefits build steadily from much lower counts, so it is a reasonable goal but not a magic threshold.
How long does that take?
At a moderate 3 miles per hour, a mile takes 20 minutes, so 10,000 steps is roughly an hour and a half of walking spread across the day. Pick up the pace to a brisk 4 mph and a mile takes 15 minutes. The walking time calculator covers other speeds and distances.
How many calories do steps burn?
It depends on your weight, the distance and your pace. A 160 lb person walking 10,000 steps at a moderate pace burns in the region of 380 calories. A heavier person burns more over the same distance, and a faster pace burns more per minute. Get a personal estimate from the steps to calories calculator.
Why your tracker may disagree
- Running lengthens your stride. Runners typically take 1,400 to 1,700 steps per mile.
- Hills, stairs and rough ground shorten your steps.
- Wrist trackers estimate distance from arm swing and can miscount when you push a shopping cart or carry a bag.
- Step length shortens a little with age and when you walk slowly.
For the most accurate figure, measure your own step: walk 20 steps along a straight line, measure the distance, and divide by 20. To plan a route the other way round, the miles to steps calculator tells you how many steps a given distance will add.
Try the Steps to Miles CalculatorConvert a step count to miles using a step length based on your height.