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How Many Steps are in a Mile? (Calculator Included)

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Convert Steps to Miles

This calculator uses an average stride length of 2.5 feet for males and 2.2 feet for females.


Ever thought about how many steps are in a mile?

There are 2,000-2,500 steps in a mile, depending on how you walk. You can use a pedometer to determine the number of steps you take in a mile. You can also use your smartphone or fitness tracker for this purpose. According to our steps to miles calculator on an average there are 2112 steps in a mile for men and 2400 steps for women.

Interesting right? Want to know more?

We have answers if you are interested in adding more miles into your routine or want a better understanding of what makes up a mile.

Let’s begin the learning then!

How Long is a Mile?

A mile is a unit of distance in the imperial and US customary systems. It is also used as a unit of length to measure the speed at which a car travels. It is taken as “miles per hour.”

The term “mile” has been around since ancient times, when it was simply a Roman mile that averaged out at 1/8th of an hour (1:00). 

Today we use feet as our base unit for measuring distances rather than meters or centimeters. They are easier to visualize and work with when we need something longer than two meters (6 feet). 

A foot is just one inch long. Therefore, if you want to know how many steps there are between two points on the earth’s surface, you have to add together all these little fractions until they add up to exactly one foot. 

Is a Mile the Same for Everyone?

A mile is not the same for everyone. Your stride length determines how many steps in a mile you take for a given distance of travel. The longer your stride, the more steps it takes to cover the same amount of ground.

If you are a runner, your stride may differ from someone else’s, who has shorter legs and longer strides. 

An estimated runner takes about 4,000 steps per mile (1 km). The average person would take approximately 2,000 steps in a kilometer. That’s because running involves more movement than walking does. 

How to Measure your Stride Length:

  • To measure your stride length, use a tape measure and stand upright.
  • Stand with your feet together, and your heel touches the back of the other foot (the one not being measured).
  • With both hands on each other, wrap around from heel to toe at about a waist-width distance. This will be approximately one inch less than half of your height-in-length measurements. 
  • Suppose you’re 5’8″, then this would be about 4 inches from floor-to-floor level.
  • Make sure that there is no rocking back and forth while measuring.

The Steps in a Mile:

steps in a mile

How many steps are in a mile? There’s no hard and fast answer to this question. The average person takes about 2,000 steps per mile, and that’s about 8,000 for the whole day.

But we all have different strides. Some people have long, skinny legs that take up more space than others. Others might have short legs and therefore be faster on their feet. It all depends on how you walk. In general, though, most people will take between 4-8 miles of steps per day. 

How many steps a mile can you take? 

The area where people live is the other factor affecting how many steps there are per mile. 

If someone is going up or down hills or an area has several levels with varying degrees of slope, even stairs, then this will also affect how many calories they burn and how long it takes them to complete a mile. In some cases, even doubling the effort.

How Many Calories Are Burned During a Mile?

The number of calories you burn per minute depends on your weight, but it’s also influenced by other factors such as fitness level and time of day.  

Calorie consumption during a mile can vary depending on gender and average daily caloric intake (ADCA). For example, men need more than women due to their larger muscle mass which requires more energy than women. 

The 2015-2020 Dietary Guidelines for Americans state that men need between 2,000 and 3,000 calories daily, while women probably need between 1,600 and 2,400.

The general rule of thumb is that each pound burned will result in approximately 150 extra calories burned over the hour. That means if you run10 miles daily for a month with one rest day, your body burns around 250 calories worth of fuel just by walking around your neighborhood. 

Additionally, suppose you are not walking regularly, or it’s been a while since you have exercised regularly. In that case, your body may not be used to storing fat as efficiently as when first starting out. This means that even though eating less may lead to weight loss in some cases, and there could still be negative effects on health like higher blood pressure levels, etc.

So, you must go for a walk daily as it keeps your body fit and healthy. 

Benefits of Walking

Walking is a low-effort exercise that can be done by people of any age and fitness level. It’s also an excellent form of exercise for those with joint pain, as well as those who are recovering from injuries. Walking is one of the most effective ways to exercise and stay healthy. It’s also one of the most utilized forms of exercise because it requires no equipment, only your own two feet.

Walking has many health benefits, including the following:

  • It helps you lose weight by burning more calories than other forms of physical activity such as running or swimming.
  • Walking in the morning can help you strengthen your stomach and leg muscles.
  • It improves heart health by reducing blood pressure and cholesterol levels and helping prevent strokes due to cardiovascular disease.
  • Walking also promotes mental wellness; studies show that walking makes you feel good by reducing stress levels.
  • It also improves your concentration levels on tasks. 
  • Walking improves your immune system. You can lower your chances of getting the flu or a cold by walking every day.

It helps you lose weight by burning more calories than other forms of physical activity such as running or swimming.

Tracking Your Steps for Weight Loss Success: 

Tracking your steps is an important part of weight loss success. Here are some tips for how to track your steps:

  • Choose a number of steps you can take daily. You can use the same number every day or increase or decrease it based on how well you feel during the day and what makes you feel motivated 
  • Try starting with 10,000 steps per day and moving up if needed.
  • Measure your stride length by standing in place while holding onto something steady (as we mentioned before), then measure how far away your arms extend before touching it. This will estimate how long one leg takes compared with another leg during walking. 

In a Nutshell!

The answer to the question “How many steps are in a mile?” depends on how you walk. A mile can vary from person to person, depending on their stride length and the number of calories they burn in one kilometer.

When you start to walk, you are moving toward a significant goal – greater health!


Is there any walking technique? 

Yes, there is a walking technique, but don’t worry it’s very simple. 

You need proper posture and deliberate movements to transform your everyday walk into a stride for fitness. Ideally, you’ll appear as follows when you’re walking:

  • You are looking up and straight. Instead of gazing at the ground, look forward.
  • Your shoulders, back, and neck are all relaxed and not rigidly upright.
  • Your elbows are slightly bowed as you freely swing your arms.
  • It’s acceptable to pump your arms a little.
  • Your back is straight, not curved backward or forward. Slightly stretch your stomach muscles. 
  • Rolling your foot from heel to toe, you walk effortlessly.

What routine do I need to follow for a walk?

Get the right activewear: 

  • Choose shoes with a solid heel and flexible, thick soles to protect your feet from shock.
  • Wear loose-fitting, comfortable clothes

Choose your miles way carefully:

  • Avoid roads with damaged uneven turf, potholes, sidewalks, or low-hanging limbs if you plan to walk outside.


  • Take a gentle walk for five to ten minutes to boost your energy and warm-up your body muscles. It will make your body ready for exercise.

Relax your Muscles:

  • To make your muscles relax and calm down, gently walk for five to ten minutes after exercise.

Stretch your Body: 

  • Stretch your body muscles gently after you have finished relaxing. 

How many steps should I take each day? 

Most people are advised to set a daily goal of 10,000 steps. However, each person’s magic number will vary based on age, fitness ability, and other factors.

NBC News claims that as few as 7,000 steps per day may be sufficient.

The CDC advises individuals to engage in 150 minutes of moderate exercise each week and two days of muscle-building activities.

How many average steps a man and woman can take? 

Average Male Steps Per Mile

The standard male height is 5 feet, 9 inches. A man that height would walk a mile in roughly 2,211 steps. Therefore, the man would have to walk nearly 4.5 miles to complete 10,000 steps daily.


Average Women’s Steps Per Mile

A lady who is 5 feet 4 inches tall on average can walk a mile in about 2,315 steps. She would have to walk 4.3 kilometers to complete her 10,000-step target.