STEPS TO MILES · BY HEIGHT, PACE OR STEP LENGTH
Steps to miles calculator
This steps to miles calculator turns a step count into miles and kilometres from your height and walking or running pace, or from your measured step length. A 5 ft 4 in woman walking a 20-minute mile takes about 2,315 steps per mile, so 10,000 steps is 4.32 miles. A 5 ft 10 in man walking a 15-minute mile takes about 1,880, so his 10,000 steps is 5.32 miles. Both figures come from a 2008 treadmill study of steady walking; steps from slow pottering around the house probably cover less ground. Enter your steps below for your miles, kilometres, step length and walking time.
At 20:00 per mile, 4.32 miles takes 1:26:24. That is a step of 27.4 in (69.5 cm). Steps per mile (walking, women, 5 ft 4 in): 1,949 + 63.4 × 20.00 − 14.1 × 64 = 2,314.6. 10,000 ÷ 2,314.6 = 4.32 miles.
An estimate from the height and pace equations in Hoeger et al. (2008), measured on adults of normal weight. For a figure from your own walk, measure your step length and switch to “My step length” above.
Next: the steps per mile table below, 10,000 steps in miles, 11,000 steps in miles, 17,000 steps in miles.
How many steps in a mile
About 1,800 to 2,400 steps for a steady walk of 15 to 20 minutes per mile, depending on your height and pace, and about 1,200 to 2,000 for a run of 8 to 12 minutes per mile. The tables below come from the prediction equations in Hoeger and colleagues' 2008 study, in which 44 adults walked a mile at 20 and 15 minutes per mile and 34 ran it at 12, 10, 8 and 6 minutes, counting every step with a pedometer. The running table stops at 8:00; the calculator takes paces down to 6:00. The published paper tabulates the same figures at 20, 18 and 16 minutes per mile (its Table 4), and the 15:00 column uses the same equation at the fastest walking pace the study tested. Taller people and faster walkers take fewer, longer steps.
| Height | 20:00 /mi | 18:00 /mi | 16:00 /mi | 15:00 /mi |
|---|---|---|---|---|
| 5 ft 0 in | 2,371 | 2,244 | 2,117 | 2,054 |
| 5 ft 2 in | 2,343 | 2,216 | 2,089 | 2,026 |
| 5 ft 4 in | 2,315 | 2,188 | 2,061 | 1,998 |
| 5 ft 6 in | 2,286 | 2,160 | 2,033 | 1,969 |
| 5 ft 8 in | 2,258 | 2,131 | 2,005 | 1,941 |
| 5 ft 10 in | 2,230 | 2,103 | 1,976 | 1,913 |
| 6 ft 0 in | 2,202 | 2,075 | 1,948 | 1,885 |
| Height | 20:00 /mi | 18:00 /mi | 16:00 /mi | 15:00 /mi |
|---|---|---|---|---|
| 5 ft 4 in | 2,282 | 2,155 | 2,028 | 1,965 |
| 5 ft 6 in | 2,253 | 2,127 | 2,000 | 1,936 |
| 5 ft 8 in | 2,225 | 2,098 | 1,972 | 1,908 |
| 5 ft 10 in | 2,197 | 2,070 | 1,943 | 1,880 |
| 6 ft 0 in | 2,169 | 2,042 | 1,915 | 1,852 |
| 6 ft 2 in | 2,141 | 2,014 | 1,887 | 1,824 |
| 6 ft 4 in | 2,112 | 1,986 | 1,859 | 1,795 |
| Height | 12:00 /mi | 10:00 /mi | 8:00 /mi |
|---|---|---|---|
| 5 ft 0 in | 1,997 | 1,710 | 1,423 |
| 5 ft 2 in | 1,970 | 1,683 | 1,396 |
| 5 ft 4 in | 1,943 | 1,656 | 1,369 |
| 5 ft 6 in | 1,916 | 1,629 | 1,342 |
| 5 ft 8 in | 1,889 | 1,602 | 1,315 |
| 5 ft 10 in | 1,862 | 1,575 | 1,288 |
| 6 ft 0 in | 1,835 | 1,548 | 1,261 |
| 6 ft 2 in | 1,808 | 1,521 | 1,234 |
| 6 ft 4 in | 1,781 | 1,494 | 1,207 |
Steps to miles chart
Miles for common step counts from 1,000 to 50,000, for a 5 ft 4 in woman and a 5 ft 10 in man at a 20-minute and a 15-minute mile. Multiply by 1.609344 for kilometres, or use the calculator above for any other height or pace. Full height and pace tables, with walking times, for single counts: 10,000 steps in miles, 11,000 steps in miles, 17,000 steps in miles.
| Steps | Woman, 5 ft 4 in, 20:00 /mi | Woman, 5 ft 4 in, 15:00 /mi | Man, 5 ft 10 in, 20:00 /mi | Man, 5 ft 10 in, 15:00 /mi |
|---|---|---|---|---|
| 1,000 | 0.43 | 0.50 | 0.46 | 0.53 |
| 2,000 | 0.86 | 1.00 | 0.91 | 1.06 |
| 3,000 | 1.30 | 1.50 | 1.37 | 1.60 |
| 4,000 | 1.73 | 2.00 | 1.82 | 2.13 |
| 5,000 | 2.16 | 2.50 | 2.28 | 2.66 |
| 6,000 | 2.59 | 3.00 | 2.73 | 3.19 |
| 7,000 | 3.02 | 3.50 | 3.19 | 3.72 |
| 8,000 | 3.46 | 4.00 | 3.64 | 4.26 |
| 9,000 | 3.89 | 4.51 | 4.10 | 4.79 |
| 10,000 | 4.32 | 5.01 | 4.55 | 5.32 |
| 11,000 | 4.75 | 5.51 | 5.01 | 5.85 |
| 12,000 | 5.18 | 6.01 | 5.46 | 6.38 |
| 13,000 | 5.62 | 6.51 | 5.92 | 6.91 |
| 14,000 | 6.05 | 7.01 | 6.37 | 7.45 |
| 15,000 | 6.48 | 7.51 | 6.83 | 7.98 |
| 16,000 | 6.91 | 8.01 | 7.28 | 8.51 |
| 17,000 | 7.34 | 8.51 | 7.74 | 9.04 |
| 18,000 | 7.78 | 9.01 | 8.19 | 9.57 |
| 19,000 | 8.21 | 9.51 | 8.65 | 10.11 |
| 20,000 | 8.64 | 10.01 | 9.10 | 10.64 |
| 25,000 | 10.80 | 12.52 | 11.38 | 13.30 |
| 30,000 | 12.96 | 15.02 | 13.65 | 15.96 |
| 40,000 | 17.28 | 20.02 | 18.21 | 21.28 |
| 50,000 | 21.60 | 25.03 | 22.76 | 26.60 |
How the steps to miles calculator works
With your height and pace, it uses the study's equations, with pace in minutes per mile and height in inches:
- Walking, women: steps per mile = 1,949 + 63.4 × pace − 14.1 × height
- Walking, men: steps per mile = 1,916 + 63.4 × pace − 14.1 × height
- Running, women and men: steps per mile = 1,084 + 143.6 × pace − 13.5 × height
Miles are then your steps divided by steps per mile. The paper's own worked example is a 5 ft 10 in man (70 in) who walks a mile in 16:30: 1,916 + 63.4 × 16.5 − 14.1 × 70 = 1,975 steps per mile, so 10,000 steps is 5.1 miles. In centimetres, divide your height by 2.54 first.
With your step length, it multiplies: miles = steps × step length in inches ÷ 63,360, because a mile is exactly 5,280 feet. Kilometres are miles × 1.609344. A step is one foot moving ahead of the other; a stride is two steps, so a stride length is twice a step length. Pedometers and other step counters record steps.
Measure your own step length
- Measure a straight 20 m or 50 ft with a tape measure, somewhere flat.
- Start walking a few steps before the line, at the pace you want to convert, and count every step to the far end.
- Divide the distance by your steps. 50 ft is 600 in, so 21 steps over it is a step of 28.6 in; 20 m is 2,000 cm, so 29 steps over it is a step of 69.0 cm.
- Repeat it twice and take the average. Measure your running step separately: in the study, steps got longer as pace rose.
Limits of the estimate
The study's 44 volunteers (25 women and 19 men, average age 27, average body mass index 23.7) walked on a treadmill and 34 of them also ran, all counted with one pedometer model. The authors say they apply to people of normal weight and that results may differ with another pedometer. Steps taken slower than a 20-minute mile, such as pottering at home or at work, are outside what the study tested. It found more steps per mile at the slower walking pace, so those steps probably cover less ground than the tables show. Step counters also differ: the authors note that accuracy varies between pedometer brands. This is distance arithmetic only, not medical or training advice.
Sources
- Hoeger, Bond, Ransdell, Shimon and Merugu: One-mile step count at walking and running speeds, ACSM's Health & Fitness Journal 12(1):14-19, 2008: the steps-per-mile equations (Table 3), the tested paces and the participants.
- Boise State University ScholarWorks: the same paper's record
- NIST: unit conversion factors: 1 mile = 5,280 ft = 1,609.344 m and 1 ft = 0.3048 m, exactly, so 1 inch = 2.54 cm.
Last checked 25 October 2026.