14,000 steps to miles

14,000 steps is about 6.1 miles at a moderate 3 mph, or 2 h 3 min of walking.

14,000 steps at each pace
Pace	Miles	Km	Time
2 mph, slow	4.8	7.7	2 h 24 min
2.5 mph, easy	5.5	8.9	2 h 12 min
3 mph, moderate	6.1	9.9	2 h 3 min
3.5 mph, brisk	6.8	10.9	1 h 56 min
4 mph, very brisk	7.2	11.6	1 h 48 min

Calories for 14,000 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)	305	355	450
120 lb (54 kg)	365	425	540
140 lb (64 kg)	425	495	630
160 lb (73 kg)	485	565	720
180 lb (82 kg)	550	635	810
200 lb (91 kg)	610	705	900
220 lb (100 kg)	670	775	990
240 lb (109 kg)	730	850	1,080
260 lb (118 kg)	790	920	1,170
280 lb (127 kg)	850	990	1,260
300 lb (136 kg)	915	1,060	1,350

Calories by weight and pace: Adults 60 and over
Weight	2 mph	3 mph	4 mph
100 lb (45 kg)	335	400	485
120 lb (54 kg)	400	480	580
140 lb (64 kg)	470	560	680
160 lb (73 kg)	535	640	775
180 lb (82 kg)	600	720	870
200 lb (91 kg)	670	800	970
220 lb (100 kg)	735	880	1,065
240 lb (109 kg)	805	960	1,165
260 lb (118 kg)	870	1,040	1,260
280 lb (127 kg)	935	1,115	1,355
300 lb (136 kg)	1,005	1,195	1,455

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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