How many miles is 4,000 steps?
4,000 steps is about 1.7 miles (2.7 km) for an average woman and 1.8 miles (2.9 km) for an average man, walking at a normal pace.
4,000 steps is
1.75miles
2.82 km
- Time
- 35 min
- Calories burned
- 184 kcal
- Steps per mile
- 2,284
- Steps per km
- 1,419
- Step length
- 27.7 in70 cm
Daily goal · 10,000 steps40%
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
4,000 steps in miles by height
| Height | Woman (mi) | Woman (km) | Man (mi) | Man (km) |
|---|---|---|---|---|
| 4′10″ · 147 cm | 1.51 | 2.43 | 1.52 | 2.45 |
| 5′0″ · 152 cm | 1.56 | 2.52 | 1.57 | 2.53 |
| 5′2″ · 157 cm | 1.62 | 2.60 | 1.62 | 2.61 |
| 5′4″ · 163 cm | 1.67 | 2.69 | 1.68 | 2.70 |
| 5′6″ · 168 cm | 1.72 | 2.77 | 1.73 | 2.78 |
| 5′8″ · 173 cm | 1.77 | 2.85 | 1.78 | 2.87 |
| 5′10″ · 178 cm | 1.83 | 2.94 | 1.83 | 2.95 |
| 6′0″ · 183 cm | 1.88 | 3.02 | 1.89 | 3.04 |
| 6′2″ · 188 cm | 1.93 | 3.11 | 1.94 | 3.12 |
| 6′4″ · 193 cm | 1.98 | 3.19 | 1.99 | 3.20 |
| 6′6″ · 198 cm | 2.03 | 3.27 | 2.04 | 3.29 |
How long it takes to walk 4,000 steps
| Pace | Speed | Distance | Time |
|---|---|---|---|
| Stroll | 2 mph | 1.53 mi | 46 min |
| Average | 3 mph | 1.75 mi | 35 min |
| Brisk | 3.5 mph | 1.89 mi | 32 min |
| Fast | 4 mph | 2.02 mi | 30 min |
| Jog | 5 mph | 2.02 mi | 24 min |
| Run | 6 mph | 2.36 mi | 24 min |
Calories burned walking 4,000 steps
| Weight | Stroll · 2 mph | Average · 3 mph | Brisk · 3.5 mph |
|---|---|---|---|
| 120 lb · 54 kg | 127 | 130 | 141 |
| 150 lb · 68 kg | 159 | 163 | 176 |
| 180 lb · 82 kg | 191 | 195 | 211 |
| 210 lb · 95 kg | 222 | 228 | 246 |
| 240 lb · 109 kg | 254 | 260 | 281 |
| 270 lb · 122 kg | 286 | 293 | 316 |
How far is 4,000 steps?
4,000 steps is about 1.7 miles for a 5′4″ woman and 1.8 miles for a 5′9″ man, at a normal 3 mph walk. Four thousand steps is 35 minutes or so at a normal pace, and just shy of two miles for an average man.
The calculator above gives you your own figure from your height and pace. For the method, see how to convert steps to miles.
Is 4,000 steps a lot?
As a daily total, 4,000 steps counts as "sedentary" on the scale proposed by Tudor-Locke and Bassett, researchers who study step counts.
It's a little under the US average. A 2017 study of smartphone data in Nature put Americans at 4,774 steps a day. It's also a common baseline in research: in a 2020 study in JAMA, adults taking 8,000 steps a day had 51% lower all-cause mortality than those taking 4,000.
Frequently asked questions
How long does it take to walk 4,000 steps?
About 35 minutes at an average 3 mph, 30 minutes at a fast 4 mph and 46 minutes at a 2 mph stroll, for a 5′7″ adult.
How many calories does 4,000 steps burn?
About 160 calories at 150 lb and 220 at 200 lb, at 3 mph. Use the steps to calories calculator for your own weight.
How many km is 4,000 steps?
About 2.7 km for an average woman and 2.9 km for an average man at a normal pace.
Sources
- Althoff et al. (2017). Large-scale physical activity data reveal worldwide activity inequality. Nature 547:336-339.
- Saint-Maurice et al. (2020). Association of daily step count and step intensity with mortality among US adults. JAMA.
- 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.