12,000 steps to miles

12,000 steps is about 5.3 miles at a moderate 3 mph, or 1 h 45 min of walking.

12,000 steps at each pace
Pace	Miles	Km	Time
2 mph, slow	4.1	6.6	2 h 3 min
2.5 mph, easy	4.7	7.6	1 h 53 min
3 mph, moderate	5.3	8.5	1 h 45 min
3.5 mph, brisk	5.8	9.3	1 h 39 min
4 mph, very brisk	6.2	10.0	1 h 33 min

Calories for 12,000 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)	260	305	385
120 lb (54 kg)	315	365	465
140 lb (64 kg)	365	425	540
160 lb (73 kg)	415	485	620
180 lb (82 kg)	470	545	695
200 lb (91 kg)	520	605	775
220 lb (100 kg)	575	665	850
240 lb (109 kg)	625	725	925
260 lb (118 kg)	680	785	1,005
280 lb (127 kg)	730	850	1,080
300 lb (136 kg)	785	910	1,160

Calories by weight and pace: Adults 60 and over
Weight	2 mph	3 mph	4 mph
100 lb (45 kg)	285	340	415
120 lb (54 kg)	345	410	500
140 lb (64 kg)	400	480	580
160 lb (73 kg)	460	545	665
180 lb (82 kg)	515	615	750
200 lb (91 kg)	575	685	830
220 lb (100 kg)	630	755	915
240 lb (109 kg)	690	820	995
260 lb (118 kg)	745	890	1,080
280 lb (127 kg)	805	960	1,165
300 lb (136 kg)	860	1,025	1,245

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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