# walkmath > Free walking calculators for steps, distance and calories. Every result comes from a published formula and your own height, weight and pace. Last reviewed: 2026-11-01. Figures are estimates for healthy adults, not medical advice. ## Key figures Average woman is 5'4", average man is 5'9" (CDC NHANES 2015-2018). Walking pace is 3 mph unless stated. - Steps in a mile: about 2,200 to 2,400. Walking steps per mile fall as height and speed rise. - 10,000 steps: about 4.2 miles (woman) to 4.5 miles (man). - 5,000 steps: about 2.1 to 2.3 miles. - Calories for 10,000 steps: about 410 at 150 lb, 540 at 200 lb. - Calories for a 30-minute walk: about 140 at 150 lb, 190 at 200 lb. ## Formulas - Step length: height x 0.413 (women) or 0.415 (men) at 3 mph. It scales with the square root of speed, from the walk ratio (Sekiya, Nagasaki et al. 1996). - Distance: steps x step length. - Level walking energy: VO2 = 3.5 + 3.85 + 5.97 x v^2 / h, with v in m/s and h in metres (Ludlow & Weyand 2016). - Incline and running energy: ACSM metabolic equations. About 5 kcal per litre of oxygen. - Weight loss: calories above resting, at about 7,700 kcal per kg (3,500 per lb). This overestimates loss over many months (Hall et al. 2011). - Running step length is a labelled estimate. No simple published formula exists. ## Calculators - [Steps to Miles Calculator](https://walkmath.com/): Convert steps to miles and km based on your height, sex and walking pace. Also shows walking time and calories. - [Miles to Steps Calculator](https://walkmath.com/miles-to-steps/): How many steps is a mile, a 5K or a marathon? Convert miles to steps for your height and pace. - [Steps per Mile Calculator](https://walkmath.com/steps-per-mile/): How many steps are in a mile for your height? Steps per mile and per km by height, sex and pace. - [Steps to Km Calculator](https://walkmath.com/steps-to-km/): Convert steps to kilometres based on your height, sex and walking pace. - [Km to Steps Calculator](https://walkmath.com/km-to-steps/): How many steps is 1 km, 5 km or 10 km? Convert kilometres to steps for your height and pace. - [Steps to Calories Calculator](https://walkmath.com/steps-to-calories/): How many calories do your steps burn? Convert steps to calories using your weight, height and pace. - [Walking Calorie Calculator](https://walkmath.com/walking-calorie-calculator/): Calories burned walking, by time or distance, for your weight and speed. - [Treadmill Calorie Calculator](https://walkmath.com/treadmill-calorie-calculator/): Calories burned on a treadmill with incline, for walking or running, plus your pace per mile and km. - [Walking Weight Loss Calculator](https://walkmath.com/walking-weight-loss-calculator/): Estimate how much weight walking can help you lose, and how many steps a day it takes to reach a goal. ## Reference pages - [Steps to miles chart](https://walkmath.com/steps/): every step count, plus how many steps a day you need. - [1,000 steps to miles](https://walkmath.com/steps/1000-steps-to-miles/) - [2,000 steps to miles](https://walkmath.com/steps/2000-steps-to-miles/) - [2,500 steps to miles](https://walkmath.com/steps/2500-steps-to-miles/) - [3,000 steps to miles](https://walkmath.com/steps/3000-steps-to-miles/) - [3,500 steps to miles](https://walkmath.com/steps/3500-steps-to-miles/) - [4,000 steps to miles](https://walkmath.com/steps/4000-steps-to-miles/) - [5,000 steps to miles](https://walkmath.com/steps/5000-steps-to-miles/) - [6,000 steps to miles](https://walkmath.com/steps/6000-steps-to-miles/) - [7,000 steps to miles](https://walkmath.com/steps/7000-steps-to-miles/) - [7,500 steps to miles](https://walkmath.com/steps/7500-steps-to-miles/) - [8,000 steps to miles](https://walkmath.com/steps/8000-steps-to-miles/) - [9,000 steps to miles](https://walkmath.com/steps/9000-steps-to-miles/) - [10,000 steps to miles](https://walkmath.com/steps/10000-steps-to-miles/) - [11,000 steps to miles](https://walkmath.com/steps/11000-steps-to-miles/) - [12,000 steps to miles](https://walkmath.com/steps/12000-steps-to-miles/) - [13,000 steps to miles](https://walkmath.com/steps/13000-steps-to-miles/) - [14,000 steps to miles](https://walkmath.com/steps/14000-steps-to-miles/) - [15,000 steps to miles](https://walkmath.com/steps/15000-steps-to-miles/) - [16,000 steps to miles](https://walkmath.com/steps/16000-steps-to-miles/) - [18,000 steps to miles](https://walkmath.com/steps/18000-steps-to-miles/) - [20,000 steps to miles](https://walkmath.com/steps/20000-steps-to-miles/) - [25,000 steps to miles](https://walkmath.com/steps/25000-steps-to-miles/) - [30,000 steps to miles](https://walkmath.com/steps/30000-steps-to-miles/) - [40,000 steps to miles](https://walkmath.com/steps/40000-steps-to-miles/) - [50,000 steps to miles](https://walkmath.com/steps/50000-steps-to-miles/) - [How many steps in half a mile](https://walkmath.com/miles-to-steps/half-a-mile/) - [How many steps in 2 miles](https://walkmath.com/miles-to-steps/2-miles/) - [How many steps in 3 miles](https://walkmath.com/miles-to-steps/3-miles/) - [How many steps in 5 miles](https://walkmath.com/miles-to-steps/5-miles/) - [How many steps in 10 miles](https://walkmath.com/miles-to-steps/10-miles/) ## About - Author: Niks, Sports Enthusiast · Active Runner · Fitness Advocate. Contact: inbox@walkmath.com. - [How the numbers are calculated](https://walkmath.com/about/): method, sources and author. - Please link to the page you use when citing a figure.