How to convert steps to miles
- Choose imperial (feet and inches) or metric (cm).
- Enter your step count from your phone or tracker.
- Estimate from your height, or enter a step length you measured.
- Choose your sex and enter your height.
- Read the distance in miles, then check kilometres, steps per mile and walking time.
Enter your step count from your phone, watch or pedometer. Then either let the calculator estimate your step length from your height, or switch to I know my step length and enter a measured value. The result shows the distance in miles and kilometers, how many of your steps make a mile and a kilometer, and how long that many steps takes at a brisk walking cadence.
Steps to miles formula
distance = steps × step length
miles = distance in inches ÷ 63,360 km = distance in cm ÷ 100,000
steps per mile = 63,360 ÷ step length in inches
The height multipliers are a widely used rule of thumb for walking step length. Real step length varies with leg length, speed, terrain and footwear, so a measured value is always better.
Worked example
A woman who is 5 ft 7 in (170.18 cm) tall has an estimated step length of 170.18 × 0.413 = 70.28 cm, or 27.7 inches. Ten thousand steps cover 10,000 × 70.28 cm = 7,028 m, which is 7.03 km or 4.37 miles. Her steps per mile are 160,934.4 ÷ 70.28 = about 2,290. A man who is 180 cm tall has a step length of 74.7 cm, so 8,000 of his steps cover 5.98 km or 3.71 miles.
How many steps are in a mile?
For most adults walking at a normal pace, a mile takes roughly 2,000 to 2,500 steps. Taller people and fast walkers need fewer steps. Running steps are much longer, so a mile of running can take 1,400 to 1,800 steps.
| Height | Step length (women) | Steps per mile (women) | Step length (men) | Steps per mile (men) |
|---|---|---|---|---|
| 5 ft 0 in (152 cm) | 24.8 in | 2,557 | 24.9 in | 2,545 |
| 5 ft 4 in (163 cm) | 26.4 in | 2,397 | 26.6 in | 2,386 |
| 5 ft 8 in (173 cm) | 28.1 in | 2,256 | 28.2 in | 2,245 |
| 6 ft 0 in (183 cm) | 29.7 in | 2,131 | 29.9 in | 2,120 |
| 6 ft 4 in (193 cm) | 31.4 in | 2,019 | 31.5 in | 2,009 |
How far is 10,000 steps?
For an average step length of 2.2 to 2.6 feet, 10,000 steps is about 4 to 5 miles (6.7 to 7.9 km). Use the table in the result panel to see 2,000 to 20,000 steps at your own step length.
How long does it take?
The walking time uses a cadence of 100 steps per minute. Research led by Catrine Tudor-Locke found that about 100 steps per minute marks the start of moderate intensity walking for most adults, so 10,000 steps at that pace takes about 1 hour 40 minutes.
How to measure your step length
- Mark a starting line and walk 10 normal steps.
- Measure from the start line to the heel of your front foot.
- Divide by 10. Repeat two or three times and use the average.
Note that a step is one foot in front of the other. A stride is two steps, so stride length is about twice your step length.
Frequently asked questions
How many steps are in a mile?
Roughly 2,000 to 2,500 walking steps for most adults. A woman who is 5 ft 7 in tall takes about 2,290 steps per mile using the height estimate.
How many miles is 10,000 steps?
About 4 to 5 miles for most people. At a step length of 27.7 inches, 10,000 steps is 4.37 miles or 7.03 km.
How do I calculate my step length from my height?
Multiply your height by 0.413 if you are a woman or 0.415 if you are a man. For 170 cm, that is about 70 cm (27.7 in).
What is the difference between a step and a stride?
A step is the distance from one foot to the other. A stride is two steps, from one heel strike to the next heel strike of the same foot.
How many steps are in a kilometer?
Usually 1,300 to 1,550 walking steps. Enter your height or step length to see your own steps per km.