10,000 steps to miles
10,000 steps is about 4.73 miles (7.62 km), using an average step length of 76.2 cm. 10,000 steps is the best-known daily step goal, although it likely began as the name of a pedometer sold in Japan in 1965 rather than as a result of research (Lee et al., 2019).
The calculator below starts at 10,000 steps. Change the mode or enter your height for your own figure.
You walked
4.73miles
7.62 km • 7,620 m • 25,000 ft
Estimated walking time
1 h 35 min
How is this calculated?
Distance is your steps multiplied by your step length: 76.2 cm in Quick mode, 41.3% (female) or 41.5% (male) of your height in Better mode, or the distance of your own 10 steps divided by 10 in Exact mode.
Walking time is the distance in miles divided by your pace: 2 mph for Slow, 3 mph for Normal or 4 mph for Brisk.
Your distance:
10,000 steps to miles by height
Using a step length of 41.3% of height for women and 41.5% for men (Klein, 2024), 10,000 steps works out like this:
| Height | Women | Men |
|---|---|---|
| 150 cm (4 ft 11 in) | 3.85 mi (6.19 km) | 3.87 mi (6.22 km) |
| 160 cm (5 ft 3 in) | 4.11 mi (6.61 km) | 4.13 mi (6.64 km) |
| 170 cm (5 ft 7 in) | 4.36 mi (7.02 km) | 4.38 mi (7.05 km) |
| 180 cm (5 ft 11 in) | 4.62 mi (7.43 km) | 4.64 mi (7.47 km) |
| 190 cm (6 ft 3 in) | 4.88 mi (7.85 km) | 4.90 mi (7.89 km) |
How long does it take to walk 10,000 steps?
With an average step, 10,000 steps takes about 2 h 22 min at a slow 2 mph, about 1 h 35 min at a normal 3 mph, and about 1 h 11 min at a brisk 4 mph.
Is 10,000 steps a day the right goal?
It's a good round number to aim for, but research suggests benefits can come from fewer steps. A study of 15 groups of adults found the risk of death stopped falling further at about 8,000 to 10,000 steps a day for adults under 60, and 6,000 to 8,000 for those aged 60 and over (Paluch et al., 2022).
So 10,000 steps isn't a magic threshold, but it's a clear, memorable target. At a normal pace it takes about 1 h 35 min, and at a brisk pace about 1 h 11 min.
In distance, 10,000 steps is about 4.73 miles or 7.62 km with an average step. A taller walker covers more: about 4.90 miles for a man who is 190 cm (6 ft 3 in) tall, compared with about 3.85 miles for a woman who is 150 cm (4 ft 11 in), as the table shows.
If you reach 10,000 steps most days, a weekly total gives a better picture than any single day. Seven days at 10,000 steps is 70,000 steps, or about 33.14 miles with an average step.
Want to see your own 10,000 steps as a picture? Press Share my walk to make a card with your steps, miles and walking time, in one of six colours, ready to send to a friend or save to your phone.
Hitting 10,000 steps every single day isn't the only way to make progress. Some people aim for it on most days and accept lower totals on busy ones; the calendar in My Walks shows the pattern over a month, which is often more useful than worrying about one day.
If you'd like a closer figure than the average, try Better mode with your height, or measure 10 of your own steps for Exact mode.