How long does it take to walk a mile?
Walking time, steps, and calories for 1 mile.
Quick answer
≈ 19 min
At a normal 3 mph pace · 2,118 steps · 79 calories for a 70 kg walker
Walking 1 mile takes about 19 min at a normal pace of 3 mph (5 km/h). Cut to 15 min at a brisk 4 mph pace, or stretched to 30 min at a leisurely 2 mph. You'll take about 2,118 steps and burn roughly 79 calories.
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 | 2,651 |
| 5'4" (163 cm) — avg woman | 67.3 cm | 2,391 |
| 5'9" (175 cm) — avg adult | 72.6 cm | 2,216 |
| 6'0" (183 cm) — avg man | 75.9 cm | 2,119 |
| 6'4" (193 cm) — tall | 80.1 cm | 2,009 |
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) | 68 cal | 61 cal | 61 cal |
| 150 lb (68 kg) | 85 cal | 77 cal | 77 cal |
| 180 lb (82 kg) | 103 cal | 92 cal | 93 cal |
| 210 lb (95 kg) | 119 cal | 107 cal | 107 cal |
| 250 lb (113 kg) | 142 cal | 127 cal | 128 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 | 30 min |
| Normal (3.1 mph) | 3.1 mph | 19 min |
| Brisk (4 mph) | 4 mph | 15 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 long does it take to walk a mile?+
About 19 min at a normal 3 mph pace. Brisk 4 mph: 15 min. Slow 2 mph: 30 min.
How many steps is 1 mile?+
1 mile is about 2,118 steps for an average adult with a 76 cm stride. Shorter walkers take more steps — see the height table on this page.
How many calories will I burn walking 1 mile?+
Roughly 79 calories for a 70 kg (155 lb) person at a normal pace. Heavier walkers burn more — see the weight table.
Is walking 1 mile a day enough exercise?+
Walking 1 mile a day is a solid start. Combined with normal daily activity it puts you in the active range, but adding another walk would get to a stronger health benefit.
How is walking time calculated?+
Time = distance ÷ pace. 1 mile = 1.61 km. At 5 km/h that's 19 min. We use the same three paces the CDC and ACSM publish for moderate physical activity.