How Many Steps Are in a Mile? [A Simple Guide to Convert Your Steps]

How Many Steps Are in a Mile? [A Simple Guide to Convert Your Steps]

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Not sure about the distance you're covering with a daily walk or run? 

Many people ​who ​exercise, count their steps, but​ don't know how many miles they've covered. Normally, this isn't a big issue.  But as Peter Drucker once said, "What gets measured, gets managed."

So how many steps are in a mile? Generally speaking, most people have a stride length of 2.0 to 2.5 feet. So it typically takes 2,000 steps to walk one mile or 10,000 step to cover five miles. That said, you will probably need a more accurate way to measure your steps to mile, that’s based on your specific stride length.

Unfortunately, there isn't a "one-size-fits-all" answer when it comes to calculating your steps on a per-mile basis. Someone with a longer stride will cover more distance with every step than a person with a small stride. 

For instance, a two-foot stride isapproximately 2,640 steps in a mile while a three-foot step is 1,760 steps in a mile.

So, in this article, we will give you a two-step process to accurately measure how many steps ​are in the miles that you cover. 

(Plus, we also provide a couple of charts you can use to "guesstimate" how many steps are covered in an average walk.) 

Step #1: ​Purchase a Pedometer (or Use Your Smartphone)

There is only one way to be 100% certain of the steps that you're walking every mile...

Use a pedometer. 

You'll be surprised that most pedometers are relatively inexpensive and they can be worn without make you feel like you have to carry yet another digital device.  In fact, lots of people treat pedometers as a fashion statement (like the FitBit.) 

If you're interested in learning more, then check out this resource page that we cover a wealth of information about purchasing the right pedometer for your needs.  You don't have to blow the bank when selecting a pedometer -- a good one (like the Fitbit Charge 2) usually costs a little over $100 and will last for years.  

Another option is to use a step counter app on your smartphone​.  While these aren't as accurate as a pedometer, they do a good enough job to provide you with a decent estimate of how many steps you cover every mile.

You find one of these apps by using these search terms:

  • Step counter
  • Step tracker
  • Fitness tracker

Finally, some models of iPhones have a built in step counter.  But depending on what version, you have, you might have to turn on this feature.  This helpful tutorial will show you can do this.  

Step #2: Measure Your Steps at a 400-Meter Track

Once you have a pedometer (or have installed a step tracking app) head over to your local 400-meter track or a flat path that uses exact mile markers.  

The goal here is to walk (or run) a mile at your normal pace and see how many steps you cover.  

This is a simple process...

Take four laps around the track, which is slightly less than ​one mile.  If you to be 100% precise, then cover an additional 9 meters, which brings your total to 1,609 meters -- exactly a mile!

​Or if you're pressed for time, you can complete one lap and multiply this number by four. 

For instance, let's say it takes a person 500 steps to complete one lap according to his or her pedometer. That number times four would be 2,000. It would take approximately 2,000 steps to complete a mile.

One way to use this mile-per-step number is to update your step counter or pedometer.  Most pedometers (like the Fitbit) allow you to personalize your device.  This is important because whenever you cover that distance on a walk or run, then the device will give you an exact measurement of the miles that you cover.

As a personal example, I am 5' 11" and have a pretty long stride length.  So I usually cover 1,800 steps when walking a mile and 1,200 steps when running a mile.  If I stuck to the "standard" measurements thaht

For instance, let's say a pedometer has calculated 10,000 steps for that day. That number divided by 2,000 would calculate to a completed 5 miles that day.

​A Cheater's Guide to "Guesstimating" How Many Steps are in YOUR Miles

Still want an even simpler answer on how to calculate your steps to miles?

Well, here are two charts you can use to approximate to give yourself a rough guess.  These carts are not exact, but if you just need a ballpark figure, they will suffice (until you can do the 400-meter test that I just outlined.)

The first chart is computed by a two-foot stride. It takes 2,640 steps to walk a mile. These steps are for those with shorter legs and a shorter height.

No. of Steps

No. of Miles

5,000

1.89

10,000

3.79

15,000

5.68

20,000

7.58

25,000

9.47

30,000

11.36

35,000

13.26

40,000

15.15

The second chart is computed between a two- and three-foot stride. This is computed at 2,321 steps per mile for a height of 5 feet 5 inches.

No. of Steps

No. of Miles

5,000

2.25

10,000

4.31

15,000

6.46

20,000

8.62

25,000

10.77

30,000

12.93

35,000

15.08

40,000

17.23

This chart is computed on a three-foot step. It takes 1,760 steps to walk a mile. This would be more accurate for a much taller person with much longer legs.

Get moving!

Hopefully this article gave you a few solid strategies you can use to accurately  predicting your average step count.  While we encourage you to do the 400-meter track test, you can get decent result by using a pedometer or the step tracker that comes with most smartphones.

Now, if you'd like to take your walking efforts to the next level, then I encourage you to check out our complete guide on walking for weight loss.  This blog post details how to create a customized plan to lose weight based on your current level of physical activity and experience with exercise.  

​Finally, remember that knowing how many steps you cover in a mile is an important metric that will be vital as you build rock-solid exercise habits.  So we encourage you to​ take immediate action on the information that we just covered.

Enjoy your steps!

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Curious to know how many steps are in a mile? Walking is an exercise that uses several muscles. Knowing how far you've walked may push you to walk more often.

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