13,000 steps to miles

13,000 steps is about 5.7 miles at a moderate 3 mph, or 1 h 54 min of walking.

13,000 steps at each pace
Pace	Miles	Km	Time
2 mph, slow	4.5	7.2	2 h 14 min
2.5 mph, easy	5.1	8.2	2 h 3 min
3 mph, moderate	5.7	9.2	1 h 54 min
3.5 mph, brisk	6.3	10.1	1 h 48 min
4 mph, very brisk	6.7	10.8	1 h 41 min

Calories for 13,000 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)	285	330	420
120 lb (54 kg)	340	395	500
140 lb (64 kg)	395	460	585
160 lb (73 kg)	450	525	670
180 lb (82 kg)	510	590	755
200 lb (91 kg)	565	655	835
220 lb (100 kg)	620	720	920
240 lb (109 kg)	680	785	1,005
260 lb (118 kg)	735	855	1,090
280 lb (127 kg)	790	920	1,170
300 lb (136 kg)	850	985	1,255

Calories by weight and pace: Adults 60 and over
Weight	2 mph	3 mph	4 mph
100 lb (45 kg)	310	370	450
120 lb (54 kg)	375	445	540
140 lb (64 kg)	435	520	630
160 lb (73 kg)	495	595	720
180 lb (82 kg)	560	665	810
200 lb (91 kg)	620	740	900
220 lb (100 kg)	685	815	990
240 lb (109 kg)	745	890	1,080
260 lb (118 kg)	810	965	1,170
280 lb (127 kg)	870	1,040	1,260
300 lb (136 kg)	930	1,110	1,350

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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