Steps to miles calculator
In a peer-reviewed study of 115 young adults, a mile took about 2,060 walking steps or 1,350 jogging steps on average. The study's one-standard-deviation step-length ranges give about 1,940 to 2,210 walking steps and 1,150 to 1,640 jogging steps per mile. Taller people and faster paces tend to mean fewer steps over the same distance. These estimates come from Parameters of Walking and Jogging in Healthy Young Adults, checked September 30, 2026.
Convert your steps or distance
Convert steps to miles and kilometres using your height or measured step length. Compare walking estimates by height with findings from a walking study.
- Kilometres
- 7.04
- Step length used
- 27.72 in, 70.41 cm
To measure your step length, walk a known distance, such as a track lap, count your steps, then divide the distance by the number of steps.
How the estimate works
Step length = height × 0.42
Use the same unit for height and step length. Distance equals steps multiplied by step length. To go the other way, divide distance by step length. One mile is 1,609.344 metres.
The researchers tested the common 42% estimate and found it gave an average step length of 0.71 m, shorter than the measured 0.78 m. With an average height of 1.70 m, their measured steps were about 46% of height. You can select that ratio in the calculator, but neither ratio measures your personal walk.
The authors cautioned against using height alone to predict step length. Your measured step length is the best input for a walk like the one you measured. The paper calls distance per pedometer step stride length. This page calls it step length.
The default worked example
A height of 5 ft 6 in is 66 in. Multiplying by 0.42 gives a step length of 27.72 in. At 10,000 steps, that is 277,200 in, or 4.38 miles and 7.04 km.
Walking steps per mile by height
Compare the published 42% estimate with the study's approximate 46% ratio. Heights in centimetres are rounded for display. Each calculation uses the exact height in inches multiplied by 2.54.
| Height | cm | Steps per mile at 42% | Steps per km at 42% | Steps per mile at 46% | Steps per km at 46% |
|---|---|---|---|---|---|
| 4 ft 10 in | 147 | 2,601 | 1,616 | 2,375 | 1,476 |
| 5 ft 0 in | 152 | 2,514 | 1,562 | 2,296 | 1,426 |
| 5 ft 2 in | 157 | 2,433 | 1,512 | 2,222 | 1,380 |
| 5 ft 4 in | 163 | 2,357 | 1,465 | 2,152 | 1,337 |
| 5 ft 6 in | 168 | 2,286 | 1,420 | 2,087 | 1,297 |
| 5 ft 8 in | 173 | 2,218 | 1,379 | 2,026 | 1,259 |
| 5 ft 10 in | 178 | 2,155 | 1,339 | 1,968 | 1,223 |
| 6 ft 0 in | 183 | 2,095 | 1,302 | 1,913 | 1,189 |
| 6 ft 2 in | 188 | 2,039 | 1,267 | 1,861 | 1,157 |
| 6 ft 4 in | 193 | 1,985 | 1,233 | 1,812 | 1,126 |
| 6 ft 6 in | 198 | 1,934 | 1,202 | 1,766 | 1,097 |
Walking versus running
The researchers recruited 130 healthy young exercise and sport science students and analysed results from 115. Participants wore pedometers over a measured 211 m indoor course. They walked at a moderate intensity and jogged at a comfortable pace.
| Activity | Step length | Steps per minute | Metres per minute | Approximate mile pace |
|---|---|---|---|---|
| Walking | 0.78 m | 115 | 89.7 | 18 minutes |
| Jogging | 1.19 m | 157 | 183.7 | 8 minutes 46 seconds |
Walking step length had a standard deviation of 0.05 m, giving a range of 0.73 to 0.83 m either side of the average. Jogging had a standard deviation of 0.21 m, giving 0.98 to 1.40 m. These describe variation in this study group, not a personal prediction or a range for all walkers and runners.
Frequently asked questions
How many steps is a mile?
The study average was 2,063 walking steps per mile. Its one-standard-deviation step-length range gives about 1,940 to 2,210 steps per mile. Your own step length determines how many you take.
How many steps in a mile running?
Participants jogging at a comfortable pace averaged 1,352 steps per mile. Their one-standard-deviation step-length range gives about 1,150 to 1,640 steps per mile. The study measured jogging, so these figures do not describe every running pace.
How many steps is 1 km?
Using the measured average step lengths, a kilometre takes about 1,282 walking steps or 840 jogging steps. The height table gives separate walking estimates for each height and ratio.
Is 10,000 steps 5 miles?
It depends on your step length. At 5 ft 6 in, the 42% height formula gives 4.38 miles for 10,000 steps. Using the study average of 2,063 walking steps per mile gives about 4.85 miles.
Sources
Barreira TV, Rowe DA, Kang M. Parameters of Walking and Jogging in Healthy Young Adults. International Journal of Exercise Science, volume 3, issue 1, pages 4 to 13, 2010.
- Peer-reviewed journal page, checked September 30, 2026.
- Full study PDF, checked September 30, 2026.