Steps to Miles Chart
Every thousand steps from 1,000 to 30,000, in miles and kilometres, for a 5 ft 7 in walker. Your own figure depends on your height: at 5 ft 0 in a mile is about 2,545 steps, at 6 ft 2 in about 2,063. The calculator does that adjustment; this sheet is the middle of the range to read off.
Source data and formula checked · How we check
Steps to Miles Chart reads miles walked straight off steps, for 22 values from 1000 to 30000. Every row is computed from the same formula the calculator uses, not measured or copied from another table, so a value between two rows can be worked out the same way. The formula is the one published by ACSM.
Distances assume a 5 ft 7 in walker, which gives 2,281 steps to the mile — not the 2,000 a pedometer assumes.
| Steps | Miles walked | Distance | Calories burned |
|---|---|---|---|
| 1000 | 0.44 mi | 0.71 km | 42.41 kcal |
| 2000 | 0.88 mi | 1.41 km | 84.83 kcal |
| 3000 | 1.32 mi | 2.12 km | 127.24 kcal |
| 4000 | 1.75 mi | 2.82 km | 169.65 kcal |
| 5000 | 2.19 mi | 3.53 km | 212.07 kcal |
| 6000 | 2.63 mi | 4.23 km | 254.48 kcal |
| 7000 | 3.07 mi | 4.94 km | 296.89 kcal |
| 8000 | 3.51 mi | 5.64 km | 339.3 kcal |
| 9000 | 3.95 mi | 6.35 km | 381.72 kcal |
| 10000 | 4.38 mi | 7.06 km | 424.13 kcal |
| 11000 | 4.82 mi | 7.76 km | 466.54 kcal |
| 12000 | 5.26 mi | 8.47 km | 508.96 kcal |
| 13000 | 5.70 mi | 9.17 km | 551.37 kcal |
| 14000 | 6.14 mi | 9.88 km | 593.78 kcal |
| 15000 | 6.58 mi | 10.58 km | 636.2 kcal |
| 16000 | 7.01 mi | 11.29 km | 678.61 kcal |
| 17000 | 7.45 mi | 11.99 km | 721.02 kcal |
| 18000 | 7.89 mi | 12.7 km | 763.43 kcal |
| 20000 | 8.77 mi | 14.11 km | 848.26 kcal |
| 22000 | 9.64 mi | 15.52 km | 933.09 kcal |
| 25000 | 10.96 mi | 17.64 km | 1,060.33 kcal |
| 30000 | 13.15 mi | 21.17 km | 1,272.39 kcal |
Questions people actually ask
- How do I read the Steps to Miles Chart?
- Find your steps in the first column and read across. At 1000 the miles walked is 0.44 mi; at 30000 it is 13.15 mi. The table runs from 1000 to 30000 in 22 rows.
- How much does the miles walked change per row?
- By 0.44 mi for every 1000 of steps, and by the same amount everywhere in the table — the relationship is a straight line, so halfway between two rows is halfway between their two answers. That is what makes reading between the rows safe here.
- What if my steps is outside the table?
- The chart covers 1000 to 30000, which is the range people actually look up. Anything above or below goes into the calculator, which takes any figure and shows each step of the working rather than only the result. Open the steps to miles calculator.
- Where do these numbers come from?
- Every row is computed at build time from the formula published by ACSM, by the same code behind the calculator — not transcribed from another table, which is how a rounding error in one chart ends up in twenty.
Need a different number?
The chart covers the common values. For anything between the rows, the steps to miles calculator takes any figure and shows the working.
Source: ACSM — estimating stride length from stature (0.413 to 0.415 x height), 2024 Adult Compendium of Physical Activities — walking MET values, Lee I-M et al. Association of step volume and intensity with all-cause mortality in older women. JAMA Intern Med 2019;179:1105, CDC — physical activity basics for adults