Steps to Miles Calculator: How Many Steps Are In a Mile?

Medically reviewed by Gabrielle Kane, RDN, CSP, LD Gabrielle Kane Gabrielle KaneRDN, CSP, LD facebook_iconinsta_icon
Written by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years



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Every day, we take countless steps – to the store, around the block, doing chores around the house. But have you ever wondered how those steps add up to miles? Our steps-to-miles calculator can help you figure out the distance you cover while strolling around. Just type in your step count, and it converts those steps into miles! This tool will help you track your fitness journey effortlessly. No more guesswork – just simple math that keeps you motivated. Keep reading to learn how easy-to-use this calculator is and helps you stride toward your health goals.

Walking is a moderate aerobic activity that leads to good health. Doing it daily reduces the risk of heart problems, diabetes, obesity, depression, and high blood pressure (1), (2), (3), (4), (5). And the best thing about it is that it does not require any extra workout gear to stay fit.

Once you decide to start walking regularly, it is important to learn certain things to ensure you do it the right way to reap all of its benefits. This includes simple facts like how many steps are in a mile and how much distance you need to walk in a day to fulfill your fitness goals.

Your Steps In A Mile

Knowing the average number of steps in a mile ensures you burn the right amount of calories to reach your desired health goals. A study suggests that individuals who walk 10,000 steps per day may burn an estimated 150 kcal, though the body conditions of different individuals vary (6). Nonetheless, one can walk approximately this number of steps required to achieve their health goals.

Basics Of How To Calculate Steps

Knowing the right number of steps per mile is a prerequisite as you start your walking routine. This online ‘how to calculate steps per mile’ calculator is easy to use and provides the right data as per your physical conditions. By typing in your gender, height, pace, and steps you walked, you can calculate the miles you covered.

Steps per mile average for both men and women

With an accurate steps-to-miles calculator, you can gain insights into the average steps per mile for all genders. Factors like height, weight, and gender play a significant role in determining your step count and daily walking levels (7). On average, individuals cover a mile in about 2,000 to 2,500 steps (8). Armed with the knowledge of calories burned per mile, you can adjust your step count, allowing for effective tracking of each walking session. This also allows for maintaining detailed logs for every walking activity.

How Your Height Affects The Number Of Steps And The Distance To Walk Or Run

Nowadays, fitness trackers and smartwatches are very commonly used. They have user interactive tools to facilitate perfect tracking of the number of steps and distance you cover. To achieve your health goals, it is mandatory to ensure that these watches log in the right data according to your physique. For this purpose, an accurate steps-to-miles calculator is needed. It finds the total distance walked by checking the number of steps you walk and then multiplying it by the length of your stride.

The average length of a stride may vary between 2.2 ft to 2.5 ft, i.e., about 41% to 45% of the individual’s height. However, this may not always be accurate as individuals go for longer strides when they walk fast or run. To figure out the stride length, typically the following calculation works:

Stride Length = Height (in inches) x 0.43

Next, multiplying the number of steps walked and stride length gives you the total distance walked.

Distance (in miles) = Stride × Steps

In a busy routine, finding information related to your walking goals can be time-consuming. However, tools like the steps-to-calories calculator are convenient, user-friendly, and efficient. By inputting your walking pace and distance, you can quickly access details about calories burned, making tracking your progress hassle-free.

How Many Miles A Day Should One Strive For?

Walking is a great way to start building a fitness routine, especially for beginners. This aerobic exercise enhances respiratory fitness (9). However, the ideal walking duration varies with factors like age, fitness level, health goals, and individual preferences. Starting with 10 minutes and gradually progressing is advisable. Engaging in 30 minutes of walking 5 times a week may contribute to preventing chronic ailments (1), (2), (3), (4), (5). A steps-to-calories calculator is an effective tool to determine the distance needed to burn the desired number of calories.

How Many Steps A Day Do You Need To Walk To Lose Weight?

Charting your progress is important so that you can take yourself to the next level when you are comfortable and relaxed with your regular walking habit. A walking-step calculator stops your blind chase by providing the right number of steps you should take a day. A pedometer or activity tracker updates you on the number of steps covered. However, if you wish to monitor your calorie expenditure, it is necessary to identify the appropriate number of steps or the right distance that you need to cover.

Anecdotal evidence suggests that someone with a weight of 160 pounds may burn 606 calories by running a distance of 5 miles in an hour. On the other hand, someone with the same weight and physical condition can burn 314 calories by covering 3.5 miles an hour.

More intense and vigorous exercise causes more calories to burn. For instance, running a mile results in more calories burned than walking the same distance (10). Still, many people refrain from intense exercises like running due to physical issues such as arthritis and injuries. For them, walking is of immense value as this moderate aerobic process burns a significant number of calories as well.

How To Manually Calculate The Number Of Steps In A Mile To Know Individual Stride Length

While manually calculating your stride length, it is important to consider that a number of factors like your physical condition, age, illness, and terrain can influence your stride length.
In 2007, the American College of Sports Medicine researched the number of steps that men and women took to walk one mile (11). While using the steps-per-mile calculator, information from this study can help you choose between walking and jogging.

The average number of steps necessary to run or walk a mile ranged from 1,064 steps for a six-minute-mile pace in the case of men and 2,310 steps for a 20-minute-a-mile walk in the case of women. On average, participants took more steps while jogging a 12-minute mile compared to a 15-minute mile. The researchers deduced that this finding was likely associated with the smaller distance between steps. It was identified that individuals tend to take more steps while jogging at a slower speed than walking the same distance (11).

Calculating Your Steps In A Mile To Know Your Individual Stride Length

  • Measure a distance of 40 feet with chalk or a marker.
  • Start walking at your regular pace.
  • Keep walking till the end mark.
  • Divide the measured distance in feet by the number of steps.

Distance in feet/number of steps = Length of step

Example: If you took 32 steps to cover 42 feet, the step length would be 1.25 feet or 15 inches.

To calculate stride length, follow the steps mentioned below:

Division: No. of steps / 2

Example: If you took 32 steps to cover a distance of 40 feet, divide 32/2 and obtain the number of the strides.

Next, take the answer, i.e., 16, and divide it by the distance.

Distance in feet / Number of Steps = Stride length

(In this scenario: 16 strides are used for 40 feet)

Therefore, stride length = 2.5 feet or 30 inches (when converted to inches)

With aging, musculoskeletal changes in the human body are normal, and this influences each stride. Your strides become shorter with an increase in age (12). After identifying the stride length, the steps-to-miles calculator can be used to determine the amount of calories that needs to be burned. You can then adjust the steps as per the required amount of calorie expenditure.

The steps-to-miles calculator is a small wonder that transforms your steps into meaningful miles. So, the next time you are on a walk, remember – every step counts. However, keep in mind that the stride length matters as well. So if you desire accuracy, it is recommended to measure it out. With this calculator, you are not just taking steps but moving toward a healthier you. So lace up your shoes, hit the pavement, and let the calculator do the math while you enjoy the stroll!

Frequently Asked Questions

How many steps is 1 mile?

1 mile is covered in approximately 2000 steps.

How far is 10000 steps in mileage?

10000 steps roughly cover 5 miles.

How many miles a day should I walk?

The recommended number of miles to walk each day varies depending on your fitness goals and current level of physical activity. According to anecdotal evidence, starting with a moderate goal like 30 minutes of brisk walking or around 10,000 steps (approximately 5 miles) daily can be a good starting point for general health.

How many steps is a 30-minute walk?

A brisk 30-minute walk is the equivalent of roughly 3000 steps.

How many steps a day is considered sedentary?

Less than 5000 steps a day is considered sedentary.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis of randomised control trials
  2. Relationship of Walking to Mortality Among US Adults With Diabetes
  3. The Role of Free-Living Daily Walking in Human Weight Gain and Obesity
  4. Walking for depression or depressive symptoms: a systematic review and meta-analysis
  5. Walking 10000 Steps/Day or More Reduces Blood Pressure and Sympathetic Nerve Activity in Mild Essential Hypertension
  6. Energy expended when walking 10000 steps at different speeds
  7. Walking Cadence to Exercise at Moderate Intensity for Adults: A Systematic Review
  8. Pedometer-Measured Physical Activity and Health Behaviors in United States Adults
  9. Influence of Walking as Physiological Training to Improve Respiratory Parameters in the Elderly Population
  10. Energy expenditure comparison between walking and running in average fitness individuals
  11. One-Mile Step Count At Walking and Running Speeds
  12. Slowness in elderly gait

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