11,000 steps to miles
Find your pace in the chart.
11,000 steps at 3 mph is about
4.8 milesThat is about 7.8 km, and about 1 h 37 min of walking.
- 2 mph, slow3.8 mi1 h 53 min
- 3 mph, moderate4.8 mi1 h 37 min
- 4 mph, very brisk5.7 mi1 h 25 min
Walking already?
Slim down with the plan: 7 minutes at your counter, then your walk.
See today's free session
11,000 steps, pace by pace
See the numbers
| Pace | Miles | Km | Time |
|---|---|---|---|
| 2 mph, slow | 3.8 | 6.1 | 1 h 53 min |
| 2.5 mph, easy | 4.3 | 7.0 | 1 h 44 min |
| 3 mph, moderate | 4.8 | 7.8 | 1 h 37 min |
| 3.5 mph, brisk | 5.3 | 8.6 | 1 h 31 min |
| 4 mph, very brisk | 5.7 | 9.1 | 1 h 25 min |
Steps a minute: studies of adults walking, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
Slim down with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
Calories for 11,000 steps
Total calories, including what the body uses at rest.
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 240 | 280 | 355 |
| 120 lb (54 kg) | 285 | 335 | 425 |
| 140 lb (64 kg) | 335 | 390 | 495 |
| 160 lb (73 kg) | 385 | 445 | 565 |
| 180 lb (82 kg) | 430 | 500 | 635 |
| 200 lb (91 kg) | 480 | 555 | 710 |
| 220 lb (100 kg) | 525 | 610 | 780 |
| 240 lb (109 kg) | 575 | 665 | 850 |
| 260 lb (118 kg) | 620 | 720 | 920 |
| 280 lb (127 kg) | 670 | 775 | 990 |
| 300 lb (136 kg) | 720 | 835 | 1,060 |
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 265 | 315 | 380 |
| 120 lb (54 kg) | 315 | 375 | 455 |
| 140 lb (64 kg) | 370 | 440 | 535 |
| 160 lb (73 kg) | 420 | 500 | 610 |
| 180 lb (82 kg) | 475 | 565 | 685 |
| 200 lb (91 kg) | 525 | 625 | 760 |
| 220 lb (100 kg) | 580 | 690 | 840 |
| 240 lb (109 kg) | 630 | 755 | 915 |
| 260 lb (118 kg) | 685 | 815 | 990 |
| 280 lb (127 kg) | 735 | 880 | 1,065 |
| 300 lb (136 kg) | 790 | 940 | 1,140 |
More walking numbers
- 2,280 stepsMiles to steps
in one mile 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
- 3,000 steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 7,000 steps
- 8,000 steps
- 9,000 steps
- 10,000 steps
- 11,000 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.
28-day walking planSee the plan