Steps to Miles Calculator

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

Person walking on a path

How to Convert Steps to Miles Walked

If you’re anything like us, then you’re probably finding yourself wondering just how you’ve walked after continuously tracking your steps all day, every day. Pedometers and fitness trackers are in use today more than ever, and while they are helpful in tracking the number of steps you’ve taken, only a few of them track the distance you’ve moved throughout the day

On average it takes about 2,200 steps to walk a mile or about 1,000 steps to run a mile, but this varies based on the length of a person’s stride, which is determined by their 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.

This can be done in a few easy steps.

Step One: Find the Stride Length

The first step in converting steps to miles is to calculate the person’s stride length.

The average stride 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] For example, a person that is 70″ tall will typically have a stride between 28 1/2” and 31 1/2“. This might vary for each person and assumes the person is walking. People also typically have a longer stride length the faster they walk or run, which can also be a factor.

To find your stride length, multiply your height by 0.43 to get an average stride estimate.

stride = height × 0.43

Step Two: Calculate the Distance

Once you have the stride length, multiply that by the number of steps walked.

distance = stride × steps

Thus, the distance is equal to the stride 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 number of inches by 63,360. You can also use a conversion calculator to simplify this step.

For example, a person that is 70″ tall with a stride of 31 1/2” 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″ × 10,000 = 315,000″
315,000″ ÷ 12 = 26,250′
26,250′ ÷ 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.

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 in 10,000 steps? For most people, walking 10,000 steps is about five miles.[5]

With that said, the intensity of the walk and 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 use GPS to track your distance.

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.
Steps Miles
500 steps 0.25 miles
1,000 steps 0.5 miles
2,000 steps 1 mile
3,000 steps 1.5 miles
4,000 steps 2 miles
5,000 steps 2.5 miles
6,000 steps 3 miles
7,000 steps 3.5 miles
8,000 steps 4 miles
9,000 steps 4.5 miles
10,000 steps 5 miles
15,000 steps 7.5 miles
20,000 steps 10 miles
25,000 steps 12.5 miles

References

  1. Hoeger, W., Bond, L., Ransdell, L., Shimon, J., and Merugu, S., One-Mile Step Count At Walking and Running Speeds, ACSM's Health & Fitness Journal, 2008, Jan, 12, 14-19. https://www.researchgate.net/publication/232204625_One-Mile_Step_Count_At_Walking_and_Running_Speeds
  2. Scientific American, Stepping Science: Estimating Someone's Height from Their Walk, https://www.scientificamerican.com/article/bring-science-home-estimating-height-walk/
  3. Bumgardner, W., Walking 10,000 Steps Per Day for Losing Weight, Verywell Fit, https://www.verywellfit.com/10000-steps-per-day-fitness-weight-loss-3435744
  4. Tudor-Locke, C., Steps to Better Cardiovascular Health: How Many Steps Does It Take to Achieve Good Health and How Confident Are We in This Number?, Curr Cardiovasc Risk Rep, 2010, 4(4), 271-276. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2894114/
  5. Mull, A., What 10,000 Steps Will Really Get You, The Atlantic, https://www.theatlantic.com/health/archive/2019/05/10000-steps-rule/590785/