4,000 steps to miles
4,000 steps is about 1.8 miles at a moderate 3 mph, or 35 min of walking.
| Pace | Miles | Km | Time |
|---|---|---|---|
| 2 mph, slow | 1.4 | 2.2 | 41 min |
| 2.5 mph, easy | 1.6 | 2.5 | 38 min |
| 3 mph, moderate | 1.8 | 2.8 | 35 min |
| 3.5 mph, brisk | 1.9 | 3.1 | 33 min |
| 4 mph, very brisk | 2.1 | 3.3 | 31 min |
Calories for 4,000 steps
Total calories: what your body uses in that time, including what it uses at rest.
Adults
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 85 | 100 | 130 |
| 120 lb (54 kg) | 105 | 120 | 155 |
| 140 lb (64 kg) | 120 | 140 | 180 |
| 160 lb (73 kg) | 140 | 160 | 205 |
| 180 lb (82 kg) | 155 | 180 | 230 |
| 200 lb (91 kg) | 175 | 200 | 260 |
| 220 lb (100 kg) | 190 | 220 | 285 |
| 240 lb (109 kg) | 210 | 240 | 310 |
| 260 lb (118 kg) | 225 | 260 | 335 |
| 280 lb (127 kg) | 245 | 285 | 360 |
| 300 lb (136 kg) | 260 | 305 | 385 |
Adults 60 and over
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 95 | 115 | 140 |
| 120 lb (54 kg) | 115 | 135 | 165 |
| 140 lb (64 kg) | 135 | 160 | 195 |
| 160 lb (73 kg) | 155 | 180 | 220 |
| 180 lb (82 kg) | 170 | 205 | 250 |
| 200 lb (91 kg) | 190 | 230 | 275 |
| 220 lb (100 kg) | 210 | 250 | 305 |
| 240 lb (109 kg) | 230 | 275 | 330 |
| 260 lb (118 kg) | 250 | 295 | 360 |
| 280 lb (127 kg) | 270 | 320 | 390 |
| 300 lb (136 kg) | 285 | 340 | 415 |
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
More walking numbers
- Walking calculator
- Steps to miles
- Miles to steps
- How many steps in a mile?
- Walking speed
- Calories burned walking
- Steps to calories
- How we work out the walking numbers
Made by fitvee from published research. General information, not medical advice.
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