Steps to Miles Calculator

Steps to Miles & Calories Reference Table

Based on average stride length (76cm / 30 inches) and 70kg body weight at moderate walking pace.

Steps	Miles	Kilometres	Calories (70kg)
1,000	0.47	0.76	∼40
2,500	1.18	1.90	∼100
5,000	2.37	3.81	∼200
7,500	3.55	5.71	∼300
10,000	4.73	7.62	∼400
12,500	5.91	9.52	∼500
15,000	7.10	11.43	∼600
20,000	9.47	15.24	∼800

How Many Steps Are in a Mile?

The number of steps in a mile depends entirely on your stride length. A stride is the distance covered in one full step (one foot to the next landing of the same foot). The average UK adult has a stride length of approximately 76 cm (30 inches), which means there are approximately 2,112 steps per mile. However, this varies significantly by height and gender:

Height	Gender	Stride Length	Steps per Mile	Steps per km
5ft 0in (152cm)	Female	62.8cm	2,559	1,591
5ft 4in (163cm)	Female	67.3cm	2,393	1,487
5ft 6in (168cm)	Female	69.4cm	2,319	1,441
5ft 8in (173cm)	Female	71.5cm	2,249	1,398
5ft 8in (173cm)	Male	71.8cm	2,240	1,392
5ft 10in (178cm)	Male	73.9cm	2,175	1,352
6ft 0in (183cm)	Male	75.9cm	2,118	1,316
6ft 2in (188cm)	Male	78.0cm	2,061	1,281

How to Calculate Stride Length

Our calculator uses validated research-based formulas to estimate stride length from height:

• Women: Stride length (cm) = Height (cm) × 0.413
• Men: Stride length (cm) = Height (cm) × 0.415

These multipliers come from biomechanical research on average step patterns. For a more precise measurement, walk 10 steps on flat ground, measure the total distance from start to finish, and divide by 10. This gives your personal stride length and will be the most accurate input for the calculator.

The NHS 10,000 Steps Recommendation

The NHS recommends 10,000 steps per day as a physical activity target for adults. This equates to approximately 4.7 miles (7.6 km). According to the NHS:

• The average UK adult walks about 3,000 to 4,000 steps per day through normal daily activity.
• Active individuals — those in jobs involving standing or walking — typically reach 7,000 to 10,000 naturally.
• Sedentary office workers may average only 2,000 to 3,000 steps per day without deliberate exercise.

The 10,000-step target originated in Japan in the 1960s as a marketing concept, but subsequent research from institutions including Harvard Medical School has validated it as a meaningful health goal. A 2022 study published in JAMA Internal Medicine found significant mortality risk reductions at 8,000 to 12,000 steps per day.

How Many Steps to Lose Weight?

Walking burns approximately 40 calories per 1,000 steps for a 70kg person at moderate pace (3 mph). To lose 1 pound (0.45 kg) of fat, you need to create a calorie deficit of approximately 3,500 calories.

• Walking an extra 10,000 steps per day above your baseline burns approximately 400 extra calories.
• To lose 1 pound from walking alone: 3,500 ÷ 400 ≈ 8.75 days of 10,000 extra steps.
• To lose 1 pound per week from steps alone: you would need approximately 87,500 extra steps per week, or about 12,500 extra steps per day.

In practice, a combination of increased steps and modest dietary changes is more sustainable. The NHS recommends aiming for no more than 0.5 to 1 kg of weight loss per week through any means.

The NHS Active 10 Campaign

For people who find 10,000 steps per day intimidating, the NHS Active 10 programme offers a more accessible starting point: three brisk 10-minute walks per day. At a brisk walking pace (roughly 100 steps per minute), three Active 10 walks add approximately 3,000 steps — a meaningful addition to daily totals without requiring a complete lifestyle overhaul.

NHS research shows that brisk walking (where you can talk but feel slightly breathless) provides greater cardiovascular benefits than slow walking for the same number of steps. The key is elevating your heart rate into the moderate-intensity zone.

Calorie Calculation Method

Our calorie estimate uses the MET (Metabolic Equivalent of Task) method:

• Walking at moderate pace (3 mph / 4.8 kph): MET ≈ 3.5
• Calories per minute = MET × weight (kg) × 3.5 ÷ 200
• Time (minutes) = distance (km) ÷ 4.8 (assuming 3 mph pace)

This gives a reasonable estimate for moderate-paced walking. Actual calories burned vary with pace, terrain, fitness level, and individual metabolism. Uphill walking burns significantly more calories than flat walking at the same pace.

Step Count Apps and Wearables

Popular step-counting tools available in the UK include:

• Apple Health (iPhone): automatically counts steps using the built-in accelerometer
• Google Fit (Android): step counting with heart points system
• Fitbit: dedicated fitness tracker with high accuracy
• Garmin: running and fitness watches with GPS for distance accuracy
• Samsung Health: integrated into Samsung smartphones and Galaxy Watch
• NHS Active 10 app: free app from NHS England specifically for the Active 10 campaign

Smartphone step counters are generally accurate to within 10% for flat walking. GPS-based devices (watches) are more accurate for distance, as they measure actual ground covered rather than estimating from step count and stride length.

Health Benefits of 10,000 Steps Per Day

Regular walking at or near 10,000 steps per day is associated with significant health benefits documented in peer-reviewed research:

• Cardiovascular health: Reduced risk of heart disease and stroke. A 2020 JAMA Internal Medicine study found 8,000 steps/day was associated with 51% lower all-cause mortality vs 4,000 steps/day.
• Type 2 diabetes: Each 1,000-step increase per day is associated with a 4% reduction in diabetes risk (BMJ Open Diabetes Research & Care, 2023).
• Mental health: Walking is a well-established intervention for mild to moderate depression and anxiety (NICE guidelines).
• Weight management: Contributes to calorie deficit and maintains metabolic rate.
• Bone density: Weight-bearing exercise like walking slows age-related bone loss.
• Cognitive function: Regular walking is associated with reduced dementia risk in older adults.

Frequently Asked Questions