How many steps in 3 miles?
3 miles is about 7,191 steps for an average woman (5′4″) and 6,638 steps for an average man (5′9″) at a normal walking pace. It takes about 1 hour.
3 miles is
6,853steps
= 4.83 km
- Time
- 1 h
- Calories burned
- 316 kcal
- Steps per mile
- 2,284
- Steps per km
- 1,419
- Step length
- 27.7 in70 cm
Common distances
1 mile
2,284 steps
5K
7,097 steps
10K
14,194 steps
Half marathon
29,945 steps
Marathon
59,890 steps
Steps in 3 miles by height
| Height | Woman | Man |
|---|---|---|
| 4′10″ · 147 cm | 7,935 | 7,897 |
| 5′0″ · 152 cm | 7,671 | 7,634 |
| 5′2″ · 157 cm | 7,423 | 7,387 |
| 5′4″ · 163 cm | 7,191 | 7,157 |
| 5′6″ · 168 cm | 6,973 | 6,940 |
| 5′8″ · 173 cm | 6,768 | 6,736 |
| 5′10″ · 178 cm | 6,575 | 6,543 |
| 6′0″ · 183 cm | 6,392 | 6,361 |
| 6′2″ · 188 cm | 6,219 | 6,190 |
| 6′4″ · 193 cm | 6,056 | 6,027 |
| 6′6″ · 198 cm | 5,901 | 5,872 |
Steps and time for 3 miles by pace
| Pace | Speed | Steps | Time |
|---|---|---|---|
| Stroll | 2 mph | 7,830 | 1 h 30 min |
| Average | 3 mph | 6,850 | 1 h |
| Brisk | 3.5 mph | 6,340 | 51 min |
| Fast | 4 mph | 5,930 | 45 min |
| Jog | 5 mph | 5,940 | 36 min |
| Run | 6 mph | 5,090 | 30 min |
Calories burned walking 3 miles
| Weight | Stroll · 2 mph | Average · 3 mph | Brisk · 3.5 mph |
|---|---|---|---|
| 120 lb · 54 kg | 249 | 223 | 223 |
| 150 lb · 68 kg | 311 | 279 | 279 |
| 180 lb · 82 kg | 373 | 335 | 335 |
| 210 lb · 95 kg | 435 | 390 | 390 |
| 240 lb · 109 kg | 497 | 446 | 446 |
| 270 lb · 122 kg | 560 | 502 | 502 |
How many steps in 3 miles?
Most adults take about 6,600 to 7,200 steps to walk 3 miles. Three miles is a nice round hour at 3 mph, and it's near the 5K mark (3.1 miles). It also lands on the number researchers keep coming back to: about 7,000 steps a day, a level tied to 47% lower all-cause mortality than 2,000 steps in a 2025 Lancet Public Health review.
Height is the main reason the number moves. You can find your row in the chart above, or enter your height in the calculator. For other distances, use the miles to steps calculator.
Frequently asked questions
How long does it take to walk 3 miles?
About 1 hour at 3 mph, 51 minutes at a brisk 3.5 mph and 1 hour 30 minutes at a 2 mph stroll.
How many calories does walking 3 miles burn?
About 280 at 150 lb and 370 at 200 lb, at a normal pace on flat ground.
How many km is 3 miles?
4.83 km.
How many steps is 3 miles when running?
Fewer, because running steps are longer: roughly 5,100 at 6 mph for a 5′7″ adult. Running figures are estimates.
Sources
- Ding et al. (2025). Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. The Lancet Public Health 10(8).
- Sekiya, Nagasaki et al. (1996). The invariant relationship between step length and step rate during free walking. Journal of Human Movement Studies 30:241-257.
- CDC NHANES 2015-2018: mean height of US adults (men 175.4 cm, women 161.3 cm).
- Ludlow & Weyand (2016). Energy expenditure during level human walking. Journal of Applied Physiology 120:481-494.
By Niks. Updated . Figures are estimates for healthy adults, not medical advice. How we calculate.