5,000 steps to miles
5,000 steps is about 2.2 miles at a moderate 3 mph, or 44 min of walking.
| Pace | Miles | Km | Time |
|---|---|---|---|
| 2 mph, slow | 1.7 | 2.8 | 51 min |
| 2.5 mph, easy | 2.0 | 3.2 | 47 min |
| 3 mph, moderate | 2.2 | 3.5 | 44 min |
| 3.5 mph, brisk | 2.4 | 3.9 | 41 min |
| 4 mph, very brisk | 2.6 | 4.2 | 39 min |
Calories for 5,000 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) | 110 | 125 | 160 |
| 120 lb (54 kg) | 130 | 150 | 195 |
| 140 lb (64 kg) | 150 | 175 | 225 |
| 160 lb (73 kg) | 175 | 200 | 260 |
| 180 lb (82 kg) | 195 | 225 | 290 |
| 200 lb (91 kg) | 215 | 250 | 320 |
| 220 lb (100 kg) | 240 | 280 | 355 |
| 240 lb (109 kg) | 260 | 305 | 385 |
| 260 lb (118 kg) | 285 | 330 | 420 |
| 280 lb (127 kg) | 305 | 355 | 450 |
| 300 lb (136 kg) | 325 | 380 | 485 |
Adults 60 and over
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 120 | 145 | 175 |
| 120 lb (54 kg) | 145 | 170 | 210 |
| 140 lb (64 kg) | 165 | 200 | 240 |
| 160 lb (73 kg) | 190 | 230 | 275 |
| 180 lb (82 kg) | 215 | 255 | 310 |
| 200 lb (91 kg) | 240 | 285 | 345 |
| 220 lb (100 kg) | 265 | 315 | 380 |
| 240 lb (109 kg) | 285 | 340 | 415 |
| 260 lb (118 kg) | 310 | 370 | 450 |
| 280 lb (127 kg) | 335 | 400 | 485 |
| 300 lb (136 kg) | 360 | 430 | 520 |
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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