How many miles is 11,000 steps?
11,000 steps is about 4.6 miles (7.4 km) for an average woman and 5.0 miles (8.0 km) for an average man, walking at a normal pace.
11,000 steps is
4.82miles
7.75 km
- Time
- 1 h 36 min
- Calories burned
- 507 kcal
- Steps per mile
- 2,284
- Steps per km
- 1,419
- Step length
- 27.7 in70 cm
Daily goal · 10,000 steps110%
At your stride
2,000 steps
0.88 mi
5,000 steps
2.19 mi
7,500 steps
3.28 mi
10,000 steps
4.38 mi
15,000 steps
6.57 mi
20,000 steps
8.76 mi
11,000 steps in miles by height
| Height | Woman (mi) | Woman (km) | Man (mi) | Man (km) |
|---|---|---|---|---|
| 4′10″ · 147 cm | 4.16 | 6.69 | 4.18 | 6.73 |
| 5′0″ · 152 cm | 4.30 | 6.92 | 4.32 | 6.96 |
| 5′2″ · 157 cm | 4.45 | 7.15 | 4.47 | 7.19 |
| 5′4″ · 163 cm | 4.59 | 7.39 | 4.61 | 7.42 |
| 5′6″ · 168 cm | 4.73 | 7.62 | 4.76 | 7.65 |
| 5′8″ · 173 cm | 4.88 | 7.85 | 4.90 | 7.88 |
| 5′10″ · 178 cm | 5.02 | 8.08 | 5.04 | 8.12 |
| 6′0″ · 183 cm | 5.16 | 8.31 | 5.19 | 8.35 |
| 6′2″ · 188 cm | 5.31 | 8.54 | 5.33 | 8.58 |
| 6′4″ · 193 cm | 5.45 | 8.77 | 5.48 | 8.81 |
| 6′6″ · 198 cm | 5.59 | 9.00 | 5.62 | 9.04 |
How long it takes to walk 11,000 steps
| Pace | Speed | Distance | Time |
|---|---|---|---|
| Stroll | 2 mph | 4.22 mi | 2 h 6 min |
| Average | 3 mph | 4.82 mi | 1 h 36 min |
| Brisk | 3.5 mph | 5.20 mi | 1 h 29 min |
| Fast | 4 mph | 5.56 mi | 1 h 23 min |
| Jog | 5 mph | 5.55 mi | 1 h 7 min |
| Run | 6 mph | 6.49 mi | 1 h 5 min |
Calories burned walking 11,000 steps
| Weight | Stroll · 2 mph | Average · 3 mph | Brisk · 3.5 mph |
|---|---|---|---|
| 120 lb · 54 kg | 350 | 358 | 387 |
| 150 lb · 68 kg | 437 | 448 | 483 |
| 180 lb · 82 kg | 524 | 537 | 580 |
| 210 lb · 95 kg | 612 | 627 | 677 |
| 240 lb · 109 kg | 699 | 716 | 774 |
| 270 lb · 122 kg | 787 | 806 | 870 |
How far is 11,000 steps?
11,000 steps is about 4.6 miles for a 5′4″ woman and 5.0 miles for a 5′9″ man, at a normal 3 mph walk. Eleven thousand steps is about where a 5-mile walk lands. An average man covers 5 miles in about 11,100 steps, and an average woman needs about 12,000.
The calculator above gives you your own figure from your height and pace. For the method, see how to convert steps to miles.
Is 11,000 steps a lot?
As a daily total, 11,000 steps counts as "active" on the scale proposed by Tudor-Locke and Bassett, researchers who study step counts.
You're comfortably in the "active" band. A 2021 study of middle-aged adults saw no further drop in mortality beyond about 10,000 steps a day, so going past that is about fitness, calories or enjoying the walk.
Frequently asked questions
How long does it take to walk 11,000 steps?
About 1 hour 36 minutes at an average 3 mph, 1 hour 23 minutes at a fast 4 mph and 2 hours 6 minutes at a 2 mph stroll, for a 5′7″ adult.
How many calories does 11,000 steps burn?
About 450 calories at 150 lb and 600 at 200 lb, at 3 mph. Use the steps to calories calculator for your own weight.
How many km is 11,000 steps?
About 7.4 km for an average woman and 8.0 km for an average man at a normal pace.
Sources
- Paluch et al. (2021). Steps per day and all-cause mortality in middle-aged adults. JAMA Network Open.
- Tudor-Locke & Bassett (2004). How many steps/day are enough? Sports Medicine 34(1):1-8.
- 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.