Most adults take roughly 2,100 to 2,500 steps to walk a mile, depending on height. Taller people have a longer stride, so they need fewer steps. This guide gives steps per mile for common heights, calories burned per mile at different weights and speeds, and what a 10,000-step day is worth. To get your own stride length, use our stride length calculator.
A person 5 ft 8 in (68 in) tall has a walking stride of about 28.2 in, which is about 2,251 steps per mile. 10,000 steps is then about 4.4 miles.
📑 Table of Contents
Steps per mile by height
A common estimate for walking step length is height × 0.414. A mile is 63,360 inches, so steps per mile = 63,360 ÷ step length.
| Height | Step length | Steps per mile |
|---|---|---|
| 5 ft 0 in (60 in) | 24.8 in | 2,551 |
| 5 ft 4 in (64 in) | 26.5 in | 2,391 |
| 5 ft 8 in (68 in) | 28.2 in | 2,251 |
| 6 ft 0 in (72 in) | 29.8 in | 2,126 |
Your real number may differ, because stride changes with speed, terrain and how you walk. Running steps are longer than walking steps.
How the estimate works
Example, 68 in: 68 × 0.414 = 28.2 in
Steps per mile = 63,360 ÷ 28.2 = 2,251
For a personal value, walk a measured distance, count your steps and divide. The stride length guide explains how to measure it.
Calories burned per mile
Calories burned walking depend mostly on body weight and speed, using MET values (a measure of effort relative to resting). The table uses 3.0 MET at 2.5 mph, 4.3 MET at 3.5 mph and 5.0 MET at 4.0 mph. "Gross" is total burn while walking, and "net" subtracts what you would have burned resting anyway.
| Body weight | 2.5 mph, per mile | 3.5 mph, per mile | 4.0 mph, per mile |
|---|---|---|---|
| 60 kg (132 lb) | 72 gross / 48 net | 74 / 57 | 75 / 60 |
| 70 kg (154 lb) | 84 / 56 | 86 / 66 | 88 / 70 |
| 80 kg (176 lb) | 96 / 64 | 98 / 75 | 100 / 80 |
| 90 kg (198 lb) | 108 / 72 | 111 / 85 | 112 / 90 |
A rule of thumb from the table: walking burns roughly 0.5 to 1 kcal per pound of body weight per mile, and heavier people burn more because they move more mass. Figures are estimates and vary by person.
What 10,000 steps is worth
Take a 70 kg person who is 68 in tall, walking at 3.5 mph:
Time = 4.44 ÷ 3.5 mph = 1.27 hours (about 76 minutes)
Gross burn = 4.3 × 70 kg × 1.27 h ≈ 382 kcal
Net burn = (4.3 − 1) × 70 × 1.27 ≈ 293 kcal
So 10,000 steps is worth roughly 300 to 380 kcal for this person, which is less than many people expect. The goal still has real value for health and activity, but it is not a license for a large meal.
Steps versus food
One 355 g can of cola has about 149 kcal (per the nutrition calculator). For the same 70 kg walker at 3.5 mph:
- Using net burn (66 kcal per mile): about 2.3 miles, or roughly 5,080 steps.
- Using gross burn (86 kcal per mile): about 1.7 miles, or roughly 3,900 steps.
The net figure is the more honest one, since you burn calories at rest anyway. This is why most people find it easier to manage calories through food and use walking as a helpful addition.
Getting a more accurate number
- Measure your own step length by walking 20 steps and dividing the distance by 20.
- Phone and watch step counters can be off by 5 to 10%, and calories shown on them are estimates too.
- Hills, carrying a load and brisk pace increase calorie burn.
- Pair your activity with a daily target from the calorie calculator.
How to use the calculator
Enter your height
Use your height and choose walking or running.
Read your stride
See your estimated step length and steps per mile or kilometer.
Convert steps to distance
Use the result to turn a step goal into miles.
Find your stride length
Enter your height and get steps per mile in seconds.
Open the Stride Length CalculatorFrequently Asked Questions
Conclusion
Steps per mile depend on height, and calories per mile depend mostly on weight. For a 5 ft 8 in, 70 kg walker, 10,000 steps is about 4.4 miles and 290 to 380 kcal. Find your own numbers in the stride length calculator and the calorie calculator.
This guide is general education, not medical advice. Calorie and stride figures are estimates from standard formulas and MET values, and individual results vary. Talk to a doctor before starting a new exercise program.