Steps Per Mile Calculator
A woman 5 ft 7 in (170 cm) tall has a walking stride of about 27.6 inches. That is roughly 2,292 steps per mile, and 10,000 steps cover about 4.4 miles. The stride is an estimate from height, so measure your own for a closer figure.
How to use
- Pick US or metric units.
- To estimate your walking stride, choose your sex and enter your height. For running, or for a closer walking figure, switch to Measured and type the length of one step.
- Choose Steps to distance and enter a step count, or Distance to steps and enter miles or km.
- Read the steps per mile, steps per km and the converted figure. 10,000 steps is shown as a distance too.
How it works
Walking stride = height x 0.413 for women or height x 0.415 for men. These factors are the common rule of thumb used by fitness sites and pedometer guides. They are averages, so your own stride can differ by several percent.
The height estimate is for walking only. Running step length depends heavily on speed and cadence and there is no published factor for it, so running needs a measured stride.
Steps per mile = 1,609.344 m / stride in meters. Steps per km = 1,000 m / stride. Distance = steps x stride, and steps = distance / stride.
To measure your stride, walk or run 10 steps from a standing start, measure the distance in feet or meters and divide by 10. A longer stretch, such as 100 steps, gives a steadier value.
Typical steps per mile when walking
| Height | Women | Men |
|---|---|---|
| 5 ft 0 in (152 cm) | 2,557 | 2,545 |
| 5 ft 4 in (163 cm) | 2,397 | 2,386 |
| 5 ft 8 in (173 cm) | 2,256 | 2,245 |
| 6 ft 0 in (183 cm) | 2,131 | 2,120 |
FAQ
How many steps are in a mile?
For most adults walking, about 2,000 to 2,500 steps. A 5 ft 7 in (170 cm) woman has about 2,290 steps per mile and a 5 ft 10 in (178 cm) man about 2,180. Taller people take fewer steps per mile.
How many miles is 10,000 steps?
About 4 to 5 miles (6.5 to 8 km) for most walkers, depending on stride. With a 2.3 ft (0.7 m) stride it is 7 km or 4.35 miles.
How accurate is the height formula?
It is an average. Stride also changes with speed, terrain, fitness and age. The tool says it is an estimate for that reason. Measuring your own stride over 20 to 100 steps is more accurate.
How do I find my running stride?
Run a known distance at your usual pace, for example 100 m or a 400 m track lap, and count your steps. Divide the distance by the step count to get your stride, then enter it under Measured. Repeat at each pace you care about, because stride grows with speed. The tool does not estimate running stride from height, since no reliable factor exists.
Does this convert steps to calories?
No. Calories per step depend on body weight, speed, slope and pace, and a flat conversion would be unreliable, so the tool covers distance only.