7,000 steps to miles
Find your pace in the chart.
7,000 steps at 3 mph is about
3.1 milesThat is about 4.9 km, and about 1 h 1 min of walking.
- 2 mph, slow2.4 mi1 h 12 min
- 3 mph, moderate3.1 mi1 h 1 min
- 4 mph, very brisk3.6 mi54 min
Walking already?
Slim down with the plan: 7 minutes at your counter, then your walk.
See today's free session
7,000 steps, pace by pace
See the numbers
| Pace | Miles | Km | Time |
|---|---|---|---|
| 2 mph, slow | 2.4 | 3.9 | 1 h 12 min |
| 2.5 mph, easy | 2.8 | 4.4 | 1 h 6 min |
| 3 mph, moderate | 3.1 | 4.9 | 1 h 1 min |
| 3.5 mph, brisk | 3.4 | 5.4 | 58 min |
| 4 mph, very brisk | 3.6 | 5.8 | 54 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 7,000 steps
Total calories, including what the body uses at rest.
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 150 | 175 | 225 |
| 120 lb (54 kg) | 185 | 210 | 270 |
| 140 lb (64 kg) | 215 | 245 | 315 |
| 160 lb (73 kg) | 245 | 285 | 360 |
| 180 lb (82 kg) | 275 | 320 | 405 |
| 200 lb (91 kg) | 305 | 355 | 450 |
| 220 lb (100 kg) | 335 | 390 | 495 |
| 240 lb (109 kg) | 365 | 425 | 540 |
| 260 lb (118 kg) | 395 | 460 | 585 |
| 280 lb (127 kg) | 425 | 495 | 630 |
| 300 lb (136 kg) | 455 | 530 | 675 |
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 165 | 200 | 240 |
| 120 lb (54 kg) | 200 | 240 | 290 |
| 140 lb (64 kg) | 235 | 280 | 340 |
| 160 lb (73 kg) | 270 | 320 | 390 |
| 180 lb (82 kg) | 300 | 360 | 435 |
| 200 lb (91 kg) | 335 | 400 | 485 |
| 220 lb (100 kg) | 370 | 440 | 535 |
| 240 lb (109 kg) | 400 | 480 | 580 |
| 260 lb (118 kg) | 435 | 520 | 630 |
| 280 lb (127 kg) | 470 | 560 | 680 |
| 300 lb (136 kg) | 500 | 600 | 725 |
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