20,000 steps to miles

20,000 steps is about 8.8 miles at a moderate 3 mph, or 2 h 56 min of walking.

20,000 steps at each pace
Pace	Miles	Km	Time
2 mph, slow	6.8	11.0	3 h 25 min
2.5 mph, easy	7.9	12.7	3 h 9 min
3 mph, moderate	8.8	14.1	2 h 56 min
3.5 mph, brisk	9.7	15.6	2 h 46 min
4 mph, very brisk	10.3	16.6	2 h 35 min

Calories for 20,000 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)	435	505	645
120 lb (54 kg)	520	605	775
140 lb (64 kg)	610	705	900
160 lb (73 kg)	695	805	1,030
180 lb (82 kg)	785	910	1,160
200 lb (91 kg)	870	1,010	1,290
220 lb (100 kg)	955	1,110	1,415
240 lb (109 kg)	1,045	1,210	1,545
260 lb (118 kg)	1,130	1,310	1,675
280 lb (127 kg)	1,220	1,415	1,805
300 lb (136 kg)	1,305	1,515	1,930

Calories by weight and pace: Adults 60 and over
Weight	2 mph	3 mph	4 mph
100 lb (45 kg)	480	570	690
120 lb (54 kg)	575	685	830
140 lb (64 kg)	670	800	970
160 lb (73 kg)	765	910	1,110
180 lb (82 kg)	860	1,025	1,245
200 lb (91 kg)	955	1,140	1,385
220 lb (100 kg)	1,050	1,255	1,525
240 lb (109 kg)	1,145	1,370	1,660
260 lb (118 kg)	1,245	1,480	1,800
280 lb (127 kg)	1,340	1,595	1,940
300 lb (136 kg)	1,435	1,710	2,075

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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