3,000 steps to miles
Find your pace in the chart.
3,000 steps at 3 mph is about
1.3 milesThat is about 2.1 km, and about 26 min of walking.
- 2 mph, slow1.0 mi31 min
- 3 mph, moderate1.3 mi26 min
- 4 mph, very brisk1.5 mi23 min
Walking already?
Slim down with the plan: 7 minutes at your counter, then your walk.
See today's free session
3,000 steps, pace by pace
See the numbers
| Pace | Miles | Km | Time |
|---|---|---|---|
| 2 mph, slow | 1.0 | 1.7 | 31 min |
| 2.5 mph, easy | 1.2 | 1.9 | 28 min |
| 3 mph, moderate | 1.3 | 2.1 | 26 min |
| 3.5 mph, brisk | 1.5 | 2.3 | 25 min |
| 4 mph, very brisk | 1.5 | 2.5 | 23 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 3,000 steps
Total calories, including what the body uses at rest.
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 65 | 75 | 95 |
| 120 lb (54 kg) | 80 | 90 | 115 |
| 140 lb (64 kg) | 90 | 105 | 135 |
| 160 lb (73 kg) | 105 | 120 | 155 |
| 180 lb (82 kg) | 115 | 135 | 175 |
| 200 lb (91 kg) | 130 | 150 | 195 |
| 220 lb (100 kg) | 145 | 165 | 210 |
| 240 lb (109 kg) | 155 | 180 | 230 |
| 260 lb (118 kg) | 170 | 195 | 250 |
| 280 lb (127 kg) | 185 | 210 | 270 |
| 300 lb (136 kg) | 195 | 225 | 290 |
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 70 | 85 | 105 |
| 120 lb (54 kg) | 85 | 105 | 125 |
| 140 lb (64 kg) | 100 | 120 | 145 |
| 160 lb (73 kg) | 115 | 135 | 165 |
| 180 lb (82 kg) | 130 | 155 | 185 |
| 200 lb (91 kg) | 145 | 170 | 210 |
| 220 lb (100 kg) | 160 | 190 | 230 |
| 240 lb (109 kg) | 170 | 205 | 250 |
| 260 lb (118 kg) | 185 | 220 | 270 |
| 280 lb (127 kg) | 200 | 240 | 290 |
| 300 lb (136 kg) | 215 | 255 | 310 |
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