Many factors such as your height, age, gender, and walking speed can affect the number of steps it takes to walk a mile. I made some calculations based on available data and found a range for the number of steps in a mile that can be used by anyone.
On average, there are 2150-2400 steps in a mile. This will mainly depend on your step length, the distance you move with each step. An average step length of 2.5 ft (0.75 m) for men and 2.2 ft (0.67 m) for women was used to find the above range (Source). The values are based on a group of 800 men and women walking on footbridges and shopping floors in Manchester.
The following tables show the number of steps in a mile based on your gender and height.
Men: (Scroll down for women)
| Height | Steps in a mile |
|---|---|
| 5’0″ (1.52 m) | 2545 |
| 5’2″ (1.57 m) | 2462 |
| 5’4″ (1.63 m) | 2386 |
| 5’6″ (1.68 m) | 2313 |
| 5’8″ (1.73 m) | 2245 |
| 5’10” (1.78 m) | 2181 |
| 6’0″ (1.83 m) | 2120 |
| 6’2″ (1.88 m) | 2063 |
| 6’4″ (1.93 m) | 2009 |
| 6’6″ (1.98 m) | 1957 |
Women: (Scroll up for men)
| Height | Steps in a mile |
|---|---|
| 4’10” (1.47 m) | 2645 |
| 5’0″ (1.52 m) | 2557 |
| 5’2″ (1.57 m) | 2474 |
| 5’4″ (1.63 m) | 2397 |
| 5’6″ (1.68 m) | 2324 |
| 5’8″ (1.73 m) | 2256 |
| 5’10” (1.78 m) | 2192 |
| 6’0″ (1.83 m) | 2131 |
| 6’2″ (1.88 m) | 2073 |
| 6’4″ (1.93 m) | 2019 |
My other post shows the number of steps in a kilometer if that is more useful.
How to measure step length
Step length can be measured between a few steps you take or calculated using the average over a large distance.
To directly measure your step length, do the following:
- Go outside and wet the bottom of your shoes
- Walk a few steps at a comfortable pace
- Use a measuring tape to measure your stride length
- Calculate your step length from your stride length
Step length = Stride length / 2
To measure your average step length over larger distances:
- Walk a known distance while counting the number of steps you take
- Calculate your average step length
Average step length = Total distance walked / Number of steps
How to estimate step length
One way of estimating step length is using your height. This results in slightly different values for average step lengths. The average step length becomes 27.8″ (70.6 cm) for men and 26″ (66.1 cm) for women. Although different, the step length is sometimes referred to as stride length. The formulas used to estimate step length are shown below. Keep in mind that the height and step length units will be the same.
For men: Step length = Height × 0.415
For women: Step length = Height × 0.413
This calculation method was first suggested by Hatano (1993) and then by Basset (2002). However, the use of height to predict step/stride length should be done with caution (Source).
Men: (Scroll down for women)
| Height | Step length |
|---|---|
| 4’10” (1.47 m) | 24.1″ (61.1 cm) |
| 4’11” (1.5 m) | 24.5″ (62.2 cm) |
| 5’0″ (1.52 m) | 24.9″ (63.2 cm) |
| 5’1″ (1.55 m) | 25.3″ (64.3 cm) |
| 5’2″ (1.57 m) | 25.7″ (65.4 cm) |
| 5’3″ (1.6 m) | 26.1″ (66.4 cm) |
| 5’4″ (1.63 m) | 26.6″ (67.5 cm) |
| 5’5″ (1.65 m) | 27″ (68.5 cm) |
| 5’6″ (1.68 m) | 27.4″ (69.6 cm) |
| 5’7″ (1.7 m) | 27.8″ (70.6 cm) |
| 5’8″ (1.73 m) | 28.2″ (71.7 cm) |
| 5’9″ (1.75 m) | 28.6″ (72.7 cm) |
| 5’10” (1.78 m) | 29.1″ (73.8 cm) |
| 5’11” (1.8 m) | 29.5″ (74.8 cm) |
| 6’0″ (1.83 m) | 29.9″ (75.9 cm) |
| 6’1″ (1.85 m) | 30.3″ (76.9 cm) |
| 6’2″ (1.88 m) | 30.7″ (78 cm) |
| 6’3″ (1.91 m) | 31.1″ (79.1 cm) |
| 6’4″ (1.93 m) | 31.5″ (80.1 cm) |
| 6’5″ (1.96 m) | 32″ (81.2 cm) |
| 6’6″ (1.98 m) | 32.4″ (82.2 cm) |
| 6’7″ (2.01 m) | 32.8″ (83.3 cm) |
Women: (Scroll up for men)
| Height | Step length |
|---|---|
| 4’8″ (1.42 m) | 23.1″ (58.7 cm) |
| 4’9″ (1.45 m) | 23.5″ (59.8 cm) |
| 4’10” (1.47 m) | 24″ (60.8 cm) |
| 4’11” (1.5 m) | 24.4″ (61.9 cm) |
| 5’0″ (1.52 m) | 24.8″ (62.9 cm) |
| 5’1″ (1.55 m) | 25.2″ (64 cm) |
| 5’2″ (1.57 m) | 25.6″ (65 cm) |
| 5’3″ (1.6 m) | 26″ (66.1 cm) |
| 5’4″ (1.63 m) | 26.4″ (67.1 cm) |
| 5’5″ (1.65 m) | 26.8″ (68.2 cm) |
| 5’6″ (1.68 m) | 27.3″ (69.2 cm) |
| 5’7″ (1.7 m) | 27.7″ (70.3 cm) |
| 5’8″ (1.73 m) | 28.1″ (71.3 cm) |
| 5’9″ (1.75 m) | 28.5″ (72.4 cm) |
| 5’10” (1.78 m) | 28.9″ (73.4 cm) |
| 5’11” (1.8 m) | 29.3″ (74.5 cm) |
| 6’0″ (1.83 m) | 29.7″ (75.5 cm) |
| 6’1″ (1.85 m) | 30.1″ (76.6 cm) |
| 6’2″ (1.88 m) | 30.6″ (77.6 cm) |
| 6’3″ (1.91 m) | 31″ (78.7 cm) |
| 6’4″ (1.93 m) | 31.4″ (79.7 cm) |
| 6’5″ (1.96 m) | 31.8″ (80.8 cm) |
To estimate the number of steps in a mile, divide 63,360 (the number of inches in a mile) by your step length (in inches):
Steps in a mile = 63,360 / Step length (inches)
Or refer to the tables shown above.
How to count steps
Counting steps while walking can become tedious really fast. A better option would be to use a step counter or walk a known distance at a set pace.
To set your pace for a walk, try using an application such as Google Fit. After selecting a walking pace (100 steps/minute for example), the app makes sounds with a beat that matches the walking pace. The beat will help you keep that same pace for the whole walk.
Another option would be to calculate the number of steps you would take for a set distance. All you would need to do then is walk that distance in a set time to match the pace. For example, walking 1.5 miles (2.4 km) in 30 minutes gives a walking speed of 3 mph (4.8 km/h). At 2150 steps per mile, that’s equivalent to a total of 3225 steps.
Finally, if all these calculations are too much, you can use your phone to track the number of steps or a simple pedometer. I suggest something like the 3DFitBud (Amazon link). It’s simple and easy to use, it has an extra-large display, and it’s accurate enough for all your tracking needs.
How many calories are burned walking a mile
On average, you burn 71-87 calories (kcal) walking a mile. The exact number of calories depends on your weight, height, age, gender, and walking speed. The range is for men and women of average weight and height walking at a brisk pace of 3.5 mph (5.6 km/h).
To see how many steps it takes to burn 100 calories (kcal), you can read my other post.
The following tables show the expected calories that someone of average height would burn.
Men: (Scroll down for women)
| Weight | Walking pace | Calories burned (kcal) |
|---|---|---|
| 110 lb. (50 kg) | 2.5 mph (4 km/h) | 72 |
| 3.5 mph (5.6 km/h) | 73 | |
| 4.5 mph (7.2 km/h) | 93 | |
| 121 lb. (55 kg) | 2.5 mph (4 km/h) | 75 |
| 3.5 mph (5.6 km/h) | 77 | |
| 4.5 mph (7.2 km/h) | 97 | |
| 132 lb. (60 kg) | 2.5 mph (4 km/h) | 78 |
| 3.5 mph (5.6 km/h) | 80 | |
| 4.5 mph (7.2 km/h) | 102 | |
| 143 lb. (65 kg) | 2.5 mph (4 km/h) | 82 |
| 3.5 mph (5.6 km/h) | 84 | |
| 4.5 mph (7.2 km/h) | 106 | |
| 154 lb. (70 kg) | 2.5 mph (4 km/h) | 85 |
| 3.5 mph (5.6 km/h) | 87 | |
| 4.5 mph (7.2 km/h) | 110 | |
| 165 lb. (75 kg) | 2.5 mph (4 km/h) | 88 |
| 3.5 mph (5.6 km/h) | 90 | |
| 4.5 mph (7.2 km/h) | 115 | |
| 176 lb. (80 kg) | 2.5 mph (4 km/h) | 92 |
| 3.5 mph (5.6 km/h) | 94 | |
| 4.5 mph (7.2 km/h) | 119 | |
| 187 lb. (85 kg) | 2.5 mph (4 km/h) | 95 |
| 3.5 mph (5.6 km/h) | 97 | |
| 4.5 mph (7.2 km/h) | 123 | |
| 198 lb. (90 kg) | 2.5 mph (4 km/h) | 98 |
| 3.5 mph (5.6 km/h) | 101 | |
| 4.5 mph (7.2 km/h) | 128 | |
| 209 lb. (95 kg) | 2.5 mph (4 km/h) | 102 |
| 3.5 mph (5.6 km/h) | 104 | |
| 4.5 mph (7.2 km/h) | 132 | |
| 220 lb. (100 kg) | 2.5 mph (4 km/h) | 105 |
| 3.5 mph (5.6 km/h) | 108 | |
| 4.5 mph (7.2 km/h) | 136 | |
| 243 lb. (110 kg) | 2.5 mph (4 km/h) | 112 |
| 3.5 mph (5.6 km/h) | 114 | |
| 4.5 mph (7.2 km/h) | 145 | |
| 265 lb. (120 kg) | 2.5 mph (4 km/h) | 118 |
| 3.5 mph (5.6 km/h) | 121 | |
| 4.5 mph (7.2 km/h) | 154 | |
| 287 lb. (130 kg) | 2.5 mph (4 km/h) | 125 |
| 3.5 mph (5.6 km/h) | 128 | |
| 4.5 mph (7.2 km/h) | 162 |
Women: (Scroll up for men)
| Weight | Walking pace | Calories burned (kcal) |
|---|---|---|
| 110 lb. (50 kg) | 2.5 mph (4 km/h) | 65 |
| 3.5 mph (5.6 km/h) | 66 | |
| 4.5 mph (7.2 km/h) | 84 | |
| 121 lb. (55 kg) | 2.5 mph (4 km/h) | 67 |
| 3.5 mph (5.6 km/h) | 69 | |
| 4.5 mph (7.2 km/h) | 87 | |
| 132 lb. (60 kg) | 2.5 mph (4 km/h) | 69 |
| 3.5 mph (5.6 km/h) | 71 | |
| 4.5 mph (7.2 km/h) | 90 | |
| 143 lb. (65 kg) | 2.5 mph (4 km/h) | 72 |
| 3.5 mph (5.6 km/h) | 74 | |
| 4.5 mph (7.2 km/h) | 93 | |
| 154 lb. (70 kg) | 2.5 mph (4 km/h) | 74 |
| 3.5 mph (5.6 km/h) | 76 | |
| 4.5 mph (7.2 km/h) | 96 | |
| 165 lb. (75 kg) | 2.5 mph (4 km/h) | 76 |
| 3.5 mph (5.6 km/h) | 78 | |
| 4.5 mph (7.2 km/h) | 99 | |
| 176 lb. (80 kg) | 2.5 mph (4 km/h) | 79 |
| 3.5 mph (5.6 km/h) | 81 | |
| 4.5 mph (7.2 km/h) | 102 | |
| 187 lb. (85 kg) | 2.5 mph (4 km/h) | 81 |
| 3.5 mph (5.6 km/h) | 83 | |
| 4.5 mph (7.2 km/h) | 105 | |
| 198 lb. (90 kg) | 2.5 mph (4 km/h) | 83 |
| 3.5 mph (5.6 km/h) | 85 | |
| 4.5 mph (7.2 km/h) | 108 | |
| 209 lb. (95 kg) | 2.5 mph (4 km/h) | 86 |
| 3.5 mph (5.6 km/h) | 88 | |
| 4.5 mph (7.2 km/h) | 111 | |
| 220 lb. (100 kg) | 2.5 mph (4 km/h) | 88 |
| 3.5 mph (5.6 km/h) | 90 | |
| 4.5 mph (7.2 km/h) | 114 | |
| 243 lb. (110 kg) | 2.5 mph (4 km/h) | 93 |
| 3.5 mph (5.6 km/h) | 95 | |
| 4.5 mph (7.2 km/h) | 120 | |
| 265 lb. (120 kg) | 2.5 mph (4 km/h) | 97 |
| 3.5 mph (5.6 km/h) | 100 | |
| 4.5 mph (7.2 km/h) | 126 | |
| 287 lb. (130 kg) | 2.5 mph (4 km/h) | 102 |
| 3.5 mph (5.6 km/h) | 104 | |
| 4.5 mph (7.2 km/h) | 132 |
If your goal is to lose a kilogram, check out this post which goes into more details.
How many calories per step
On average, you burn 0.29-0.38 calories per step. This depends mainly on your weight, height, and walking speed. The following tables should give you a better estimate.
Men: (Scroll down for women)
| Weight | Walking pace | Calories per step (kcal/step) |
|---|---|---|
| 110 lb. (50 kg) | 2.5 mph (4 km/h) | 0.31 |
| 3.5 mph (5.6 km/h) | 0.32 | |
| 4.5 mph (7.2 km/h) | 0.41 | |
| 121 lb. (55 kg) | 2.5 mph (4 km/h) | 0.33 |
| 3.5 mph (5.6 km/h) | 0.34 | |
| 4.5 mph (7.2 km/h) | 0.43 | |
| 132 lb. (60 kg) | 2.5 mph (4 km/h) | 0.34 |
| 3.5 mph (5.6 km/h) | 0.35 | |
| 4.5 mph (7.2 km/h) | 0.44 | |
| 143 lb. (65 kg) | 2.5 mph (4 km/h) | 0.36 |
| 3.5 mph (5.6 km/h) | 0.37 | |
| 4.5 mph (7.2 km/h) | 0.46 | |
| 154 lb. (70 kg) | 2.5 mph (4 km/h) | 0.37 |
| 3.5 mph (5.6 km/h) | 0.38 | |
| 4.5 mph (7.2 km/h) | 0.48 | |
| 165 lb. (75 kg) | 2.5 mph (4 km/h) | 0.39 |
| 3.5 mph (5.6 km/h) | 0.40 | |
| 4.5 mph (7.2 km/h) | 0.50 | |
| 176 lb. (80 kg) | 2.5 mph (4 km/h) | 0.40 |
| 3.5 mph (5.6 km/h) | 0.41 | |
| 4.5 mph (7.2 km/h) | 0.52 | |
| 187 lb. (85 kg) | 2.5 mph (4 km/h) | 0.42 |
| 3.5 mph (5.6 km/h) | 0.43 | |
| 4.5 mph (7.2 km/h) | 0.54 | |
| 198 lb. (90 kg) | 2.5 mph (4 km/h) | 0.43 |
| 3.5 mph (5.6 km/h) | 0.44 | |
| 4.5 mph (7.2 km/h) | 0.56 | |
| 209 lb. (95 kg) | 2.5 mph (4 km/h) | 0.45 |
| 3.5 mph (5.6 km/h) | 0.46 | |
| 4.5 mph (7.2 km/h) | 0.58 | |
| 220 lb. (100 kg) | 2.5 mph (4 km/h) | 0.46 |
| 3.5 mph (5.6 km/h) | 0.47 | |
| 4.5 mph (7.2 km/h) | 0.60 | |
| 243 lb. (110 kg) | 2.5 mph (4 km/h) | 0.49 |
| 3.5 mph (5.6 km/h) | 0.5 | |
| 4.5 mph (7.2 km/h) | 0.64 | |
| 265 lb. (120 kg) | 2.5 mph (4 km/h) | 0.52 |
| 3.5 mph (5.6 km/h) | 0.53 | |
| 4.5 mph (7.2 km/h) | 0.67 | |
| 287 lb. (130 kg) | 2.5 mph (4 km/h) | 0.55 |
| 3.5 mph (5.6 km/h) | 0.56 | |
| 4.5 mph (7.2 km/h) | 0.71 |
Women: (Scroll up for men)
| Weight | Walking pace | Calories per step (kcal/step) |
|---|---|---|
| 110 lb. (50 kg) | 2.5 mph (4 km/h) | 0.27 |
| 3.5 mph (5.6 km/h) | 0.27 | |
| 4.5 mph (7.2 km/h) | 0.35 | |
| 121 lb. (55 kg) | 2.5 mph (4 km/h) | 0.28 |
| 3.5 mph (5.6 km/h) | 0.28 | |
| 4.5 mph (7.2 km/h) | 0.36 | |
| 132 lb. (60 kg) | 2.5 mph (4 km/h) | 0.29 |
| 3.5 mph (5.6 km/h) | 0.29 | |
| 4.5 mph (7.2 km/h) | 0.37 | |
| 143 lb. (65 kg) | 2.5 mph (4 km/h) | 0.29 |
| 3.5 mph (5.6 km/h) | 0.30 | |
| 4.5 mph (7.2 km/h) | 0.38 | |
| 154 lb. (70 kg) | 2.5 mph (4 km/h) | 0.30 |
| 3.5 mph (5.6 km/h) | 0.31 | |
| 4.5 mph (7.2 km/h) | 0.39 | |
| 165 lb. (75 kg) | 2.5 mph (4 km/h) | 0.31 |
| 3.5 mph (5.6 km/h) | 0.32 | |
| 4.5 mph (7.2 km/h) | 0.41 | |
| 176 lb. (80 kg) | 2.5 mph (4 km/h) | 0.32 |
| 3.5 mph (5.6 km/h) | 0.33 | |
| 4.5 mph (7.2 km/h) | 0.42 | |
| 187 lb. (85 kg) | 2.5 mph (4 km/h) | 0.33 |
| 3.5 mph (5.6 km/h) | 0.34 | |
| 4.5 mph (7.2 km/h) | 0.43 | |
| 198 lb. (90 kg) | 2.5 mph (4 km/h) | 0.34 |
| 3.5 mph (5.6 km/h) | 0.35 | |
| 4.5 mph (7.2 km/h) | 0.44 | |
| 209 lb. (95 kg) | 2.5 mph (4 km/h) | 0.35 |
| 3.5 mph (5.6 km/h) | 0.36 | |
| 4.5 mph (7.2 km/h) | 0.46 | |
| 220 lb. (100 kg) | 2.5 mph (4 km/h) | 0.36 |
| 3.5 mph (5.6 km/h) | 0.37 | |
| 4.5 mph (7.2 km/h) | 0.47 | |
| 243 lb. (110 kg) | 2.5 mph (4 km/h) | 0.38 |
| 3.5 mph (5.6 km/h) | 0.39 | |
| 4.5 mph (7.2 km/h) | 0.49 | |
| 265 lb. (120 kg) | 2.5 mph (4 km/h) | 0.40 |
| 3.5 mph (5.6 km/h) | 0.41 | |
| 4.5 mph (7.2 km/h) | 0.52 | |
| 287 lb. (130 kg) | 2.5 mph (4 km/h) | 0.42 |
| 3.5 mph (5.6 km/h) | 0.43 | |
| 4.5 mph (7.2 km/h) | 0.54 |
How many steps per day
Most physicians recommend walking 10,000 steps a day. The number of steps you take every day determines your physical activity level, assuming you don’t also exercise.
The following table shows the level of activity based on the number of steps you take (Source).
| Number of steps per day | Physical activity |
|---|---|
| Less than 5,000 | Sedentary lifestyle |
| 5,000-7,500 | Low active |
| 7,500-10,000 | Somewhat active |
| 10,000-12,500 | Active |
| More than 12,500 | Highly active |
It is also important to point out that walking step goals depend on your age. As you get older, fewer steps are required to indicate good health. For people older than 40, an increase of just 2200 steps per day has been shown to decrease the risk for all-cause mortality by 48% (Source). The following table shows the steps recommended based on your age and health (Source):
| Age | Recommended daily steps |
|---|---|
| Preschool children (4-6 years) | 10,000-14,000 |
| Boys (6-11 years) | 13,000-15,000 |
| Girls (6-11 years) | 11,000-12,000 |
| Adolescents (12-19 years) | 10,000-12,000 |
| Adults (20-65 years) | 7,000-10,000 |
| Healthy older adults (65+ years) | 7,000-10,000 |
| Individuals living with disability and/or chronic illness | 6,500-8,500 |
For these recommended daily steps, at least 3,000-6,000 steps should be accumulated at a brisk pace and additional benefits are expected from adding vigorous-intensity activities.
