How Many Steps in a Mile? How to Calculate Your Number

Exactly how many steps are in a mile? It may seem like an easy question to answer, but figuring out the number is slightly more complicated than it appears. For the average walker, there are 2,000 to 2,500 steps in a mile. But the exact number depends on factors like your stride length and the terrain you're walking on.

Dive in to learn how to calculate the number of steps for mile, including how to use a pedometer and how to measure your stride length, which you can use to find how many steps you take in a mile.

If you're tracking your steps or daily miles while on a fitness journey, you can also convert exercise bike miles to steps and convert flights of stairs to miles as needed.

You can use a few different techniques to more accurately figure out the number of steps you take while walking a mile. Two of the most accurate ways to calculate this number are using a high-quality quality pedometer and determining your specific stride length.

Using a portable step counter, also known as a pedometer, is one of the easiest and most convenient ways to count your steps. While each pedometer is different (some require you to begin by inputting your step length), most will automatically detect your steps as soon as you turn the pedometer on.

Simply fasten the device to your belt or waistband and begin walking. At the end of your walk, check the digital display to see how many steps you've taken.

Many of the best fitness trackers today have built-in pedometers that make counting steps simple.

The average stride length is about 2.5 feet, according to the University of Iowa. But calculating your personal stride length is an even more precise way to determine exactly how many steps in a mile specific to you.

Once you have your stride length, you can calculate how many steps you take in a mile. To do this, divide 5,280 (the number of feet in a mile) by your stride length (which should also be in feet).

Use this number to determine how many steps you should take each day, depending on your mileage goals. See recommended walking distances for a starting point or learn how much walking is needed to get in shape.

While it's not the most precise method, several standardized height-to-stride ratios can also be used to quickly estimate the number of steps in a mile if you can't measure your stride length yourself.

• A 5'0'' individual takes approximately 2,556 steps
• A 5'5'' individual takes approximately 2,360 steps
• A 5'8'' individual takes approximately 2,256 steps
• A 6'0'' individual takes approximately 2,130 steps
• A 6'3'' individual takes approximately 2,045 steps
  

‌Read more:‌ Can Walking Be Enough to Reduce Obesity?

Just as each person's stride is slightly different, each person walks at a different speed. According to a 2020 study in ‌Sports Med‌%20m/s%2C%20respectively.), adults walk at a rate of about 3 miles per hour. At this pace, it would take about 20 minutes to walk one mile.

However, this number varies greatly depending on age, sex assigned at birth, fitness level and terrain or incline.

There's no uniform number of calories that are burned from walking. Factors like weight, walking speed and incline play a big role.

For example, a 130-pound person walking on a flat surface at a speed of 3.5 miles per hour will burn 64 calories per mile. That same person will burn about 101 calories if the mile course is uphill.

People with larger bodies burn more calories while walking. For example, a 180-pound person walking a flat mile course at 3.5 miles per hour burns about 77 calories.

‌Read more:‌ 6 Ways to Burn More Calories by Walking

The American Heart Association recommends working up to 10,000 steps per day, which roughly equates to about 5 miles. People walking at least that far daily have been found to have lower blood pressure levels and better heart health.

In addition, individuals who consistently walked 10,000 steps each day were found to more effectively lose weight and to have lower risk of developing diabetes.

Of course, there is not a uniform answer for every person. Less experienced walkers may want to start with a lower step goal. When this target becomes easy, try to increase the amount in 500-step increments.

There are many easy changes you can make to your day to increase the number of steps you take.

• Instead of using the elevator, take the stairs whenever you go to a different floor at work.
  
• Purposely park farther away in the parking lot when you're running errands.
  
• Instead of sitting in a conference room, hold walking meetings with your co-workers.
  
• When watching TV, make it a point to stand and walk around whenever there are commercial breaks.
  
• If you work at a computer, consider investing in a high-quality under-desk treadmill.

‌Read more:‌ The 10,000 Steps a Day Challenge