Walking calculator
Up to 100,000 steps.
Example: 10,000 steps at 3 mph
4.4 miles
- Caloriestotal, including at rest160 lb (example)405
- Time88 min
- Stepsat 114 a minute10,000
- A mile takes20 min
Moderate, 3 mph
Add your weight for calories
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Our sources and method
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.
Calories are METs times kilograms times hours, total, including at rest.
For 60 and over we use the Older Adult Compendium's METs, times 0.81.
A mile at each pace
Walk faster and a mile takes fewer steps and fewer minutes.
- Steps in a mile
- Minutes a mile
| Pace | Steps a minute | Steps in a mile | A mile takes | 10,000 steps | 30 min, 160 lb |
|---|---|---|---|---|---|
| 2 mph | 97 | 2,920 | 30 min | 3.4 mi | 100 |
| 2.5 mph | 106 | 2,540 | 24 min | 3.9 mi | 110 |
| 3 mph | 114 | 2,280 | 20 min | 4.4 mi | 140 |
| 3.5 mph | 121 | 2,070 | 17 min | 4.8 mi | 175 |
| 4 mph | 129 | 1,940 | 15 min | 5.2 mi | 200 |
The last column is total calories, for an adult.
Quick answers
How many miles is 10,000 steps?
About 4.4 miles, or 7.1 km, at 3 mph. It takes about 88 min.
10,000 steps to milesHow many steps are in a mile?
About 2,280 at 3 mph. Walk faster and it is fewer.
Steps in a mileHow many calories does 30 minutes of walking burn?
About 140 calories at 3 mph for 160 lb, resting included.
Calories in 30 minutesHow fast is a normal walk?
About 3 mph, so a mile takes 20 min. Brisk is 3.5 mph.
Walking speed
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 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
What the guidelines say
The rule of thumb: at moderate intensity you can talk, but not sing.
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Tai chi is a balance exercise. Have a sturdy chair or wall nearby.
National Institute on Aging (NIH), Three Types of Exercise
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.