How Many Miles Is 30,000 Steps? (Distance, Calories & Time)

30,000 steps in miles, by height

Height	Women	Men	Km (avg)
4′10″	11.34 mi	11.40 mi	18.30
5′0″	11.73 mi	11.79 mi	18.93
5′2″	12.12 mi	12.18 mi	19.56
5′4″	12.52 mi	12.58 mi	20.19
5′6″	12.91 mi	12.97 mi	20.82
5′8″	13.30 mi	13.36 mi	21.45
5′10″	13.69 mi	13.75 mi	22.08
6′0″	14.08 mi	14.15 mi	22.71
6′2″	14.47 mi	14.54 mi	23.34
6′4″	14.86 mi	14.93 mi	23.98
6′6″	15.25 mi	15.33 mi	24.61

Calories burned walking 30,000 steps

At 3 mph on flat ground, 30,000 steps takes about 4 h 22 min. Calories scale with body weight:

Body weight	Calories (3 mph)	Calories (3.5 mph)
120 lb (54 kg)	825	789
150 lb (68 kg)	1,031	986
180 lb (82 kg)	1,237	1,183
210 lb (95 kg)	1,443	1,381
240 lb (109 kg)	1,649	1,578

Figures use the ACSM walking equation and include resting burn. For calories from your own numbers, use the steps to calories calculator.

Is 30,000 steps a day a good target?

30,000 steps is at or above the level where research sees the benefit curve level off (around 8,000–10,000 for adults under 60, per Paluch et al., 2022). More steps still add fitness and calorie burn, but there is no magic threshold.

See how many steps a day you actually need.

Questions people ask

How many miles is 30,000 steps?

30,000 steps is about 13.1 miles for a 5′7″ adult walking at a normal pace. Depending on height it ranges from roughly 12.3 to 14.3 miles.

How many kilometres is 30,000 steps?

About 21.1 km at an average walking step length of 70 cm.

How long does it take to walk 30,000 steps?

Around 4 h 22 min at a steady 3 mph (4.8 km/h). A brisk 3.5 mph cuts that to about 3 h 45 min.

How many calories do 30,000 steps burn?

Roughly 1,031 calories for a 150 lb person and 1,374 for a 200 lb person walking at 3 mph (gross calories, ACSM walking equation).