How many steps in 3 miles?
The answer — for an average adult — and how it changes with your height.
Quick answer
6,353 steps
3 miles · 4.83 km · about 58 min at a normal pace · 237 calories for a 155 lb (70 kg) walker
Walking 3 miles takes about 6,353 steps for an average adult, using a typical 76 cm (2.5 ft) stride. At a normal walking pace of 3 mph that takes about 58 min, and burns roughly 237 calories for a 155 lb (70 kg) person. Your exact step count depends on your height — shorter walkers take more steps for the same distance. See the table below.
Steps required depend on your height
Shorter walkers take more steps to cover the same distance.
| Your height | Stride | Steps |
|---|---|---|
| 4'10" (147 cm) — petite | 60.7 cm | 7,952 |
| 5'4" (163 cm) — avg woman | 67.3 cm | 7,172 |
| 5'9" (175 cm) — avg adult | 72.6 cm | 6,648 |
| 6'0" (183 cm) — avg man | 75.9 cm | 6,357 |
| 6'4" (193 cm) — tall | 80.1 cm | 6,028 |
Calories burned by weight and pace
Calories scale linearly with body weight. Faster paces burn more — but only modestly more for walking.
| Your weight | Slow (2 mph) | Normal (3.1 mph) | Brisk (4 mph) |
|---|---|---|---|
| 120 lb (54 kg) | 204 cal | 182 cal | 183 cal |
| 150 lb (68 kg) | 256 cal | 230 cal | 231 cal |
| 180 lb (82 kg) | 309 cal | 277 cal | 278 cal |
| 210 lb (95 kg) | 358 cal | 321 cal | 322 cal |
| 250 lb (113 kg) | 426 cal | 382 cal | 384 cal |
How long will it take?
Time depends on your walking pace. Most adults walk at a normal pace of about 3 mph.
| Pace | Speed | Time |
|---|---|---|
| Slow (2 mph) | 2 mph | 1 h 31 min |
| Normal (3.1 mph) | 3.1 mph | 58 min |
| Brisk (4 mph) | 4 mph | 45 min |
Track your real numbers with Steps
These conversions use averages. The Steps app tracks your actual step length, calories, and walking time — synced from your iPhone and Apple Watch.
Related conversions
Frequently asked questions
How many steps is 3 miles?+
3 miles is about 6,353 steps for an average adult with a 76 cm stride length. Shorter walkers take more steps to cover the same distance — see the height table on this page for your specific number.
How long does it take to walk 3 miles?+
At a normal walking pace of 3 mph, 3 miles takes about 58 min. At a brisk 4 mph pace it takes about 45 min. At a slower 2 mph stroll it takes about 1 h 31 min.
How many calories does 3 miles burn?+
Walking 3 miles burns roughly 237 calories for a 155 lb (70 kg) person at a normal walking pace. Lighter people burn less; heavier people burn more — see the calorie table on this page.
Is walking 3 miles a day enough exercise?+
Yes — walking 3 miles a day (6,353 steps) easily meets the CDC's recommended 150 minutes of moderate aerobic activity per week if done at a normal-to-brisk pace.
How is the miles-to-steps conversion calculated?+
We multiply the distance in meters by 100 (cm/m) and divide by an average stride length of 76 cm. So 3 miles = 4828 m × 100 ÷ 76 ≈ 6,353 steps. Your actual stride length is roughly 0.41 × your height.