10,000 steps to miles

10,000 steps is about 4.4 miles at a moderate 3 mph, or 1 h 28 min of walking.

10,000 steps at each pace
Pace	Miles	Km	Time
2 mph, slow	3.4	5.5	1 h 43 min
2.5 mph, easy	3.9	6.3	1 h 34 min
3 mph, moderate	4.4	7.1	1 h 28 min
3.5 mph, brisk	4.8	7.8	1 h 23 min
4 mph, very brisk	5.2	8.3	1 h 17 min

Calories for 10,000 steps

Total calories: what your body uses in that time, including what it uses at rest.

Calories by weight and pace: Adults
Weight	2 mph	3 mph	4 mph
100 lb (45 kg)	215	250	320
120 lb (54 kg)	260	305	385
140 lb (64 kg)	305	355	450
160 lb (73 kg)	350	405	515
180 lb (82 kg)	390	455	580
200 lb (91 kg)	435	505	645
220 lb (100 kg)	480	555	710
240 lb (109 kg)	520	605	775
260 lb (118 kg)	565	655	835
280 lb (127 kg)	610	705	900
300 lb (136 kg)	650	755	965

Calories by weight and pace: Adults 60 and over
Weight	2 mph	3 mph	4 mph
100 lb (45 kg)	240	285	345
120 lb (54 kg)	285	340	415
140 lb (64 kg)	335	400	485
160 lb (73 kg)	380	455	555
180 lb (82 kg)	430	515	625
200 lb (91 kg)	480	570	690
220 lb (100 kg)	525	625	760
240 lb (109 kg)	575	685	830
260 lb (118 kg)	620	740	900
280 lb (127 kg)	670	800	970
300 lb (136 kg)	715	855	1,040

These are estimates for groups of people, with steps counted on a treadmill. Your own numbers depend on your body, stride, ground and pace.

From the CADENCE-Adults studies and the 2024 Compendium of Physical Activities. How we work it out

Made by fitvee from published research. General information, not medical advice.

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