Steps to Miles Calculator (2024)

Calculate how many miles you’ve walked or run by entering your height and the number of steps taken below.

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Distance:

miles

feet

steps per mile

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On this page:

  • Calculator
  • How to Convert Steps to Miles Walked
  • Step One: Find Your Stride Length
  • Step Two: Calculate the Distance
  • Step Three: Convert to Miles
  • Frequently Asked Questions
  • Steps to Miles Chart
  • References

By

Steps to Miles Calculator (1)

Joe is the creator of Inch Calculator and has over 20 years of experience in engineering and construction. He holds several degrees and certifications.

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Reviewed by

Steps to Miles Calculator (2)

Hannah is an NASM and ACE certified personal trainer with a Master's degree in exercise science.

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Cite As:

Sexton, J. (n.d.). Steps to Miles Calculator. Inch Calculator. Retrieved July 31, 2024, from https://www.inchcalculator.com/steps-to-miles-calculator/

How to Convert Steps to Miles Walked

If you’re anything like us, then you’ve probably found yourself wondering just how far you’ve walked after continuously tracking your steps all day, every day.

Pedometers and fitness trackers are more popular today than ever, and while they are helpful in tracking your steps, only a few of them track the distance you’ve moved throughout the day.

Steps to Miles Calculator (3)

On average, it takes about 2,200 steps to walk a mile or about 1,000 steps to run a mile, but this estimation will vary based on the length of a person’s stride, which is influenced by factors such as height and pace.[1]

One way to more accurately estimate the distance you have walked is by tracking the number of steps walked and multiplying that by the distance of your stride. This will give you the total distance walked and is useful to estimate the calories you burn walking.

This can be done in a few easy steps.

Step One: Find Your Stride Length

The first step in converting steps to miles is to calculate your stride length using your step length.

The average step length for a person is 2.2 to 2.5 feet, or roughly 41% to 45% of their body height, according to Scientific American.[2]

A step length is essentially the measurement from the heel of your right foot to the heel print of your left foot when you take a single step forward (as opposed to a stride length, which is a measure taken over the span of both feet stepping forward).

On the other hand, you have stride length, which is the distance that you travel in a span of two steps; essentially, the distance of both your left foot and right foot moving forward. Research from The University of Oklahoma Health Sciences Center notes that women typically have a stride length of approximately 52”, whereas men typically have a stride length of 62”. (8)

Granted, both of these measurements are estimates since many factors can contribute to stride length; some of these include age, the terrain you are on, and how quickly you are moving, to name a few.

While there are several ways to determine stride length, an easy way is to use your height!

For Females:
step length = height (in) × 0.413

For Males:
step length = height (in) × 0.415

So, if you are a female who is 5’9″ (or 69″), you’d multiply that number by 0.413, which equals 28.4 inches of step length. You’d then double that number to find your stride, which in this case would be (28.4 × 2) equaling out to 56.8 inches.

Step Two: Calculate the Distance

Once you have calculated your step length, multiply that by the number of steps walked.

For example, if your step length is 2.4′ and you walked 9,500 steps in a day, that would equal 22,800, which would be your distance in feet.

distance = step length × steps

Thus, the distance is equal to your step length multiplied by the number of steps.

Step Three: Convert to Miles

At this point, the distance found will be in the same unit of measure as the stride length. For example, if the stride length was found using the person’s height in inches, then the stride length, and thus, the overall distance will be in inches.

To convert the distance to miles, divide the final distance by 5,280 (the number of feet in a mile). You can also use a conversion calculator to simplify this step.

You can use this same method to convert steps to km as well.

For example, a person that is 70″ tall with a stride of 31 1/2” (a step length of 2.62′) and walked 10,000 steps will have walked a distance of 315,000″. Convert inches to feet or convert inches to miles to find your final distance measurement.

31.5 inches × 10,000 = 315,000 inches
315,000 inches ÷ 12 = 26,250 feet
26,250 feet ÷ 5,280 = 4.97 miles

An alternative method to finding your distance is to use our pace and distance calculator, which uses your walking pace and total time walked in order to estimate distance.

Frequently Asked Questions

How many miles is 10,000 steps?

Many fitness guides and influencers have suggested that you should walk 10,000 steps per day to achieve better health and lose weight.[3] While studies testing this number have not been able to validate this number exactly, they do find that on average, people who walk more steps weigh less.[4]

So, how many miles do you walk over the course of 10,000 steps? For most people, walking 10,000 steps is approximately five miles.[5]

With that said, factors such as the intensity level of your walk as well as your stride length will determine exactly how far you walk. The calculator above can adjust for your height to give you a more precise range.

How many miles is 20,000 steps?

As we just mentioned, your stride length and walking intensity will affect the exact distance you walk per step, but most people will walk around 10 miles in 20,000 steps. You can more precisely track your distance using a tracking app on your phone or watch, which uses GPS to track your distance.

How long does it take to walk a mile?

The time it takes to walk a mile will vary from person to person, but on average, a slower pace walk is 20 minutes per mile or more, a moderate pace is about 15 minutes per mile, and a fast pace is approximately 11 minutes per mile.[6]

How long does it take to run a mile?

Just like with walking, the time it takes to run a mile will vary from person to person. An elite runner can run a mile in under 5 minutes, but most people run a mile in 6-13 minutes.[7]

Steps to Miles Chart

The chart below shows the average distance walked for various step-counts. As noted above, this is an approximation and will vary depending on stride length and the walker’s pace.

Chart showing steps to average distance walked when walking at a brisk pace.
StepsMiles
500 steps0.25 miles
1,000 steps0.5 miles
2,000 steps1 mile
3,000 steps1.5 miles
4,000 steps2 miles
5,000 steps2.5 miles
6,000 steps3 miles
7,000 steps3.5 miles
8,000 steps4 miles
9,000 steps4.5 miles
10,000 steps5 miles
15,000 steps7.5 miles
20,000 steps10 miles
25,000 steps12.5 miles
Steps to Miles Calculator (2024)

FAQs

How do I convert steps to miles? ›

To convert steps to miles:
  1. Determine the stride length - measure it or assume 2.2 ft if you're female and 2.5 ft if you're male.
  2. Multiply the stride length by the number of steps, e.g.: 2.2 ft × 1,000 = 2,200 ft .
  3. Convert the result to miles: 2,200 ft / 5,280 ≈ 0.42 mi .
Jul 31, 2024

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 go into a mile? ›

The general number of steps in a mile is about 2,000.

“The average stride length has been measured to be about 2.1 to 2.5 feet, which corresponds to roughly about 2,000 steps for most people to reach one mile,” Savage explains.

How much is 1000 steps in miles? ›

0.4 miles 0.5 miles

How many miles is walking 10,000 steps a day equivalent to? ›

Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.

How do you convert walking steps to distance? ›

distance walked = steps × stride length . You can also use a general converter: on average, 1,000 steps equals 0.74 km.

How many miles should you walk a day? ›

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

How many steps are in 30 minutes of walking? ›

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.

How many steps a day is good? ›

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.

Can I lose weight walking 1000 steps a day? ›

You may lose weight

Although walking isn't as intense as many other workout routines, an extra 1,000 steps a day may help you lose weight over time. Adding 1,000 steps a day will help you burn about 50 extra calories, or 350 calories over the course of a week.

How many steps to lose weight? ›

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

What is the average time to walk a mile for a woman? ›

The average time it takes for a woman at a healthy weight without any health conditions to walk a mile is somewhere between 14 and 21 minutes.

How far is 10,000 steps in distance? ›

How far is 10,000 steps? 10,000 steps is roughly equivalent to walking five miles or eight kilometres depending on your stride length, cadence, and height. If you are looking to get your 10,000 steps done all in one go, you'll be walking for around an hour and forty minutes.

How to convert steps to miles on health app? ›

To change the units, please do the following: On your iPhone, in the Health app, go to: Health Data (tab) > Activity > Walking + Running Distance > Unit > select mi or km as desired. The change will be reflected automatically in the Activity app and Workout app on your Apple Watch. Cheers.

How do you convert flights of stairs to miles? ›

  1. I will make 2 assumptions.
  2. 8 inch èriseè on each step.
  3. 10 steps per flight. 80 inches per flight.
  4. There are 12 inches per foot. There are 5280 feet per mile. Therefore 12x5280 = 63,360 inches to a mile. 63,360 inches per mile/ 80 inches per flight = 792 flights.
  5. 792 flights equals a mile.
Aug 24, 2016

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