Steps to miles calculator
Steps to Miles Calculator
Convert your steps into distance
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How Steps to Miles Conversion Works
Converting steps to miles depends on your stride length—the distance you cover with each step. The average stride length varies based on height, gender, and walking speed.
Formula:
Distance (miles) = (Steps × Stride Length in feet) / 5,280
Distance (km) = Distance (miles) × 1.60934
Understanding Stride Length
Stride length is the distance from the heel of one foot to the heel of the same foot on the next step. It's different from step length, which measures the distance between one foot and the other.
Average Stride Lengths
- • Women: 2.0-2.5 feet
- • Men: 2.5-3.0 feet
- • Children: 1.5-2.0 feet
Factors Affecting Stride
- • Height
- • Walking speed
- • Fitness level
- • Terrain
The 10,000 Steps Goal
The popular 10,000 steps per day goal originated from a Japanese pedometer campaign in the 1960s. While it's a good general target, the ideal number of steps varies by individual fitness level and goals.
~5 miles
Average distance for 10,000 steps (2.5 ft stride)
~400 calories
Estimated calories burned (150 lbs person)
Frequently Asked Questions
How accurate is the steps to miles conversion?
The conversion is accurate when you use your actual stride length. For best results, measure your stride length by walking a known distance and counting steps.
Does running vs walking affect stride length?
Yes, running typically increases stride length compared to walking. For running, you may want to use a longer stride length (3.0-3.5 feet) for more accurate calculations.
How many steps equal a mile?
With an average stride length of 2.5 feet, it takes approximately 2,112 steps to walk one mile. This number varies based on your individual stride length.
Steps in a Mile for Walking and Running Speeds
Data from a 2008 study published in the Health & Fitness Journal
| Speed of Walk/Run | Number of Steps |
|---|---|
| Average walk (20 mins/mile) | 1 mile = 2,252 steps |
| Brisk walk (15 mins/mile) | 1 mile = 1,935 steps |
| Jog (12 mins/mile) | 1 mile = 1,951 steps |
| Run (10 mins/mile) | 1 mile = 1,672 steps |
| Fast run (8 mins/mile) | 1 mile = 1,400 steps |
| Very fast run (6 mins/mile) | 1 mile = 1,080 steps |
Walking Steps in a Mile for Women
Here are some approximations for walking steps-per-mile for women of different heights, using the data and formulae from the 2008 Health & Fitness Journal study.
| Height | Slow Walk (2mph) | Average Walk (3mph) | Brisk Walk (4mph) |
|---|---|---|---|
| 4' 10" | 3,033 steps | 2,399 steps | 2,082 steps |
| 4' 11" | 3,019 steps | 2,385 steps | 2,068 steps |
| 5' 0" | 3,005 steps | 2,371 steps | 2,054 steps |
| 5' 1" | 2,991 steps | 2,357 steps | 2,040 steps |
| 5' 2" | 2,977 steps | 2,343 steps | 2,026 steps |
| 5' 3" | 2,963 steps | 2,329 steps | 2,012 steps |
| 5' 4" | 2,949 steps | 2,315 steps | 1,998 steps |
| 5' 5" | 2,935 steps | 2,301 steps | 1,984 steps |
| 5' 6" | 2,920 steps | 2,286 steps | 1,969 steps |
| 5' 7" | 2,906 steps | 2,272 steps | 1,955 steps |
| 5' 8" | 2,892 steps | 2,258 steps | 1,941 steps |
| 5' 9" | 2,878 steps | 2,244 steps | 1,927 steps |
| 5' 10" | 2,864 steps | 2,230 steps | 1,913 steps |
| 5' 11" | 2,850 steps | 2,216 steps | 1,899 steps |
| 6' 0" | 2,836 steps | 2,202 steps | 1,885 steps |
| 6' 1" | 2,822 steps | 2,188 steps | 1,871 steps |
| 6' 2" | 2,808 steps | 2,174 steps | 1,857 steps |
Walking Steps in a Mile for Men
Here are some approximations for walking steps-per-mile for men of different heights.
| Height | Slow Walk (2mph) | Average Walk (3mph) | Brisk Walk (4mph) |
|---|---|---|---|
| 5' 0" | 2,972 steps | 2,338 steps | 2,021 steps |
| 5' 1" | 2,958 steps | 2,324 steps | 2,007 steps |
| 5' 2" | 2,944 steps | 2,310 steps | 1,993 steps |
| 5' 3" | 2,930 steps | 2,296 steps | 1,979 steps |
| 5' 4" | 2,916 steps | 2,282 steps | 1,965 steps |
| 5' 5" | 2,902 steps | 2,268 steps | 1,951 steps |
| 5' 6" | 2,887 steps | 2,253 steps | 1,936 steps |
| 5' 7" | 2,873 steps | 2,239 steps | 1,922 steps |
| 5' 8" | 2,859 steps | 2,225 steps | 1,908 steps |
| 5' 9" | 2,845 steps | 2,211 steps | 1,894 steps |
| 5' 10" | 2,831 steps | 2,197 steps | 1,880 steps |
| 5' 11" | 2,817 steps | 2,183 steps | 1,866 steps |
| 6' 0" | 2,803 steps | 2,169 steps | 1,852 steps |
| 6' 1" | 2,789 steps | 2,155 steps | 1,838 steps |
| 6' 2" | 2,775 steps | 2,141 steps | 1,824 steps |
| 6' 3" | 2,761 steps | 2,127 steps | 1,810 steps |
| 6' 4" | 2,746 steps | 2,112 steps | 1,795 steps |
Running Steps in a Mile for Both Men and Women
Here are some approximations for running steps-per-mile figures for both men and women.
| Height | 12 mins/mile | 10 mins/mile | 8 mins/mile |
|---|---|---|---|
| 5' 0" | 1,997 steps | 1,710 steps | 1,423 steps |
| 5' 1" | 1,984 steps | 1,697 steps | 1,409 steps |
| 5' 2" | 1,970 steps | 1,683 steps | 1,396 steps |
| 5' 3" | 1,957 steps | 1,670 steps | 1,382 steps |
| 5' 4" | 1,943 steps | 1,656 steps | 1,369 steps |
| 5' 5" | 1,930 steps | 1,643 steps | 1,355 steps |
| 5' 6" | 1,916 steps | 1,629 steps | 1,342 steps |
| 5' 7" | 1,903 steps | 1,616 steps | 1,328 steps |
| 5' 8" | 1,889 steps | 1,602 steps | 1,315 steps |
| 5' 9" | 1,876 steps | 1,589 steps | 1,301 steps |
| 5' 10" | 1,862 steps | 1,575 steps | 1,288 steps |
| 5' 11" | 1,849 steps | 1,562 steps | 1,274 steps |
| 6' 0" | 1,835 steps | 1,548 steps | 1,261 steps |
| 6' 1" | 1,822 steps | 1,535 steps | 1,247 steps |
| 6' 2" | 1,808 steps | 1,521 steps | 1,234 steps |
| 6' 3" | 1,795 steps | 1,508 steps | 1,220 steps |
| 6' 4" | 1,781 steps | 1,494 steps | 1,207 steps |
Important Notes:
It's worth noting that people who exercise at higher intensities tend to take fewer steps and cover a given distance in less time. They may also see more significant health benefits than those who exercise at lower intensities.
Of course, you should always seek advice from a qualified health professional before making any significant changes to your lifestyle or fitness regime.