How far is 10,000 steps?

10,000 steps is about 4 to 5 miles (6.5 to 8 km) for most adults. At an average stride of 72 cm it is 7.2 km, or 4.5 miles.

How many calories does 10,000 steps burn?

Walking 10,000 steps burns roughly 300 to 500 kcal for most adults, depending on your weight and how fast you walk. A 75 kg person walking at a normal pace burns around 400 kcal in total, including the calories they would have burned resting.

How many steps a day to lose weight?

There is no single number, because weight loss depends on your overall calorie balance. Adding 3,000 to 4,000 steps a day to what you do now burns an extra 100 to 150 kcal, which over weeks makes a calorie deficit easier to keep.

Steps to miles, km and calories

Convert your daily steps into miles, kilometres and calories burned, based on your height, weight and walking pace.

By the Calori team · Updated 21 October 2026 · 4 min read

Steps

steps

Pace

Height

Weight

Distance

4.5miles

7.3 km

Calories burned

395kcal

About 91 minutes of walking

Steps per mile

2,220

1,380 steps per km

Steps to miles and km chart

Based on an average stride of 72 cm and a 75 kg adult walking at a normal pace of 3 mph. Use the calculator above for figures based on your own height and weight.

Steps	Miles	Kilometres	Calories	Time at 3 mph
2,000	0.9	1.4	80 kcal	18 min
5,000	2.2	3.6	195 kcal	45 min
8,000	3.6	5.8	315 kcal	72 min
10,000	4.5	7.2	395 kcal	90 min
12,000	5.4	8.6	475 kcal	108 min
15,000	6.7	10.8	590 kcal	135 min
20,000	8.9	14.4	790 kcal	180 min
25,000	11.2	18.0	985 kcal	225 min

How many steps are in a mile?

It depends on your stride. A walking stride is roughly 41 to 42% of your height, so someone 5 ft 4 in (163 cm) has a stride of about 68 cm and takes around 2,380 steps per mile, while someone 6 ft (183 cm) has a stride of about 76 cm and takes around 2,120. Running strides are longer, so a running mile takes fewer steps.

How the calories are worked out

The calculator uses MET values from the Compendium of Physical Activities, a research list of how much energy different activities use. A normal walk at 3 mph is 3.5 METs, which means it uses 3.5 times your resting energy. The formula is METs × your weight in kg × hours walked.

The result is your total burn during the walk, including what you would have used sitting still. Fitness trackers often show a similar figure as “active” calories, but they can overestimate. See how accurate Apple Watch calories are.

Do you need 10,000 steps a day?

The 10,000 figure started as a marketing slogan for a Japanese pedometer in the 1960s. Research since then has found that health benefits rise steadily with more steps and level off at around 6,000 to 8,000 a day for people over 60 and 8,000 to 10,000 for younger adults. Any increase from where you are now helps.

Walking for weight loss

Walking is one of the easiest ways to burn more calories without adding much hunger. An extra 4,000 steps a day burns roughly 100 to 150 kcal for a 75 kg adult, which adds up to 700 to 1,000 kcal a week. Combined with a moderate calorie deficit, that can be the difference between losing weight and staying the same. Set your daily target with our calorie calculator.

Frequently asked questions

How many steps are in a mile?: Most adults take about 2,000 to 2,500 steps to walk a mile. Taller people with a longer stride need fewer steps; shorter people need more. At an average stride of 72 cm, a mile is about 2,240 steps.
How far is 10,000 steps?: 10,000 steps is about 4 to 5 miles (6.5 to 8 km) for most adults. At an average stride of 72 cm it is 7.2 km, or 4.5 miles.
How many calories does 10,000 steps burn?: Walking 10,000 steps burns roughly 300 to 500 kcal for most adults, depending on your weight and how fast you walk. A 75 kg person walking at a normal pace burns around 400 kcal in total, including the calories they would have burned resting.
How many steps a day to lose weight?: There is no single number, because weight loss depends on your overall calorie balance. Adding 3,000 to 4,000 steps a day to what you do now burns an extra 100 to 150 kcal, which over weeks makes a calorie deficit easier to keep.