Miles to steps
A slower pace takes more steps.
One mile at 3 mph is about
2,280 stepsThat is about 20 min of walking, at about 114 steps a minute.
- 2 mph, slow2,920steps a mile
- 3 mph, moderate2,280steps a mile
- 4 mph, very brisk1,940steps a mile
Walking already?
The 28-day plan adds 7 slow minutes at your counter, then your walk.
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Steps for every mile
See the numbers
| Miles | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 1 | 2,920 | 2,280 | 1,940 |
| 5 | 14,600 | 11,390 | 9,690 |
| 10 | 29,210 | 22,770 | 19,370 |
Estimates for groups of people, counted on a treadmill.
Your own numbers depend on your body, stride, ground and pace.
Steps a minute: CADENCE-Adults, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
The full table
| Miles | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 0.5 | 1,460 | 1,140 | 970 |
| 1 | 2,920 | 2,280 | 1,940 |
| 1.5 | 4,380 | 3,420 | 2,910 |
| 2 | 5,840 | 4,550 | 3,870 |
| 2.5 | 7,300 | 5,690 | 4,840 |
| 3 | 8,760 | 6,830 | 5,810 |
| 4 | 11,680 | 9,110 | 7,750 |
| 5 | 14,600 | 11,390 | 9,690 |
| 6 | 17,520 | 13,660 | 11,620 |
| 8 | 23,360 | 18,220 | 15,500 |
| 10 | 29,210 | 22,770 | 19,370 |
Why the pace matters: how many steps in a mile, by age.
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 1,940 to 2,920How many steps in a mile
from 4 mph down to 2 mph - 20 minWalking speed
for a mile at 3 mph - 140 caloriesCalories burned walking
30 minutes at 3 mph, 160 lb - 405 caloriesSteps to calories
10,000 steps at 3 mph, 160 lb
Distance for a number of steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 8,000 steps
- 10,000 steps
- 12,000 steps
- 13,000 steps
- 14,000 steps
- 15,000 steps
- 16,000 steps
- 17,000 steps
- 20,000 steps
Calories for a distance or a time
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day walking plan Opens soonSee the plan