Walking time to steps
How many steps in a 5-minute walk?
Reviewed See sources
Short answer
A 5-minute walk is about 500 steps at a brisk 100 steps a minute, 400 at a relaxed 80 and 600 at a fast 120. For an average adult the brisk walk covers about 380 m (0.2 miles) and burns roughly 21 kcal at 70 kg.
- Brisk steps
- 500
- at 100 steps/min
- Kilometres
- 0.4
- 0.75 m average step
- Miles
- 0.2
- Calories
- 21
- kcal at 70 kg
Steps in 5 minutes by walking pace
Cadence, your steps per minute, sets the total. Distance and calories below use the 0.75 m average step and 70 kg.
| Pace | Steps per minute | Steps | km | Miles | kcal |
|---|---|---|---|---|---|
| Relaxed stroll | 80 | 400 | 0.3 | 0.2 | 17 |
| Brisk walk | 100 | 500 | 0.4 | 0.2 | 21 |
| Fast walk | 120 | 600 | 0.5 | 0.3 | 25 |
How far is a 5-minute walk?
At a brisk 100 steps a minute. Step length is roughly 0.415 × your height.
| Height | Step length | km | Miles |
|---|---|---|---|
| 150 cm (4′11″) | 62 cm | 0.3 | 0.2 |
| 155 cm (5′1″) | 64 cm | 0.3 | 0.2 |
| 160 cm (5′3″) | 66 cm | 0.3 | 0.2 |
| 165 cm (5′5″) | 68 cm | 0.3 | 0.2 |
| 170 cm (5′7″) | 71 cm | 0.4 | 0.2 |
| 175 cm (5′9″) | 73 cm | 0.4 | 0.2 |
| 180 cm (5′11″) | 75 cm | 0.4 | 0.2 |
| 185 cm (6′1″) | 77 cm | 0.4 | 0.2 |
| 190 cm (6′3″) | 79 cm | 0.4 | 0.2 |
| 195 cm (6′5″) | 81 cm | 0.4 | 0.3 |
Calories burned in a 5-minute walk
At a brisk 100 steps a minute. Walking burns energy roughly in proportion to body weight.
| Body weight | Calories |
|---|---|
| 50 kg (110 lb) | 15 kcal |
| 60 kg (132 lb) | 18 kcal |
| 70 kg (154 lb) | 21 kcal |
| 80 kg (176 lb) | 24 kcal |
| 90 kg (198 lb) | 27 kcal |
| 100 kg (220 lb) | 30 kcal |
| 110 kg (243 lb) | 33 kcal |
Does a 5-minute walk count as exercise?
Walking at about 100 steps a minute or faster is moderate intensity for most adults, and about 130 or more is vigorous (Tudor-Locke and colleagues). So 5 minutes at a brisk pace is 5 minutes of moderate activity, and about 500 steps toward your day.
The WHO asks adults for 150 to 300 minutes of moderate activity a week. Doing 30 brisk 5-minute walks a week (about 5 a day) reaches the 150-minute mark. The 2020 guidelines dropped the old rule that activity had to come in blocks of at least 10 minutes, so short walks count too.
Step totals matter as well as minutes. In a 2022 pooled analysis of 15 studies, the drop in risk of death levelled off at about 6,000 to 8,000 steps a day for adults aged 60 and over and about 8,000 to 10,000 for younger adults.
Convert your own steps
Add your height and weight for a personal estimate.
Steps to distance and calories
- Steps
- 500
- Kilometres
- 0.4
- Miles
- 0.2
- Calories
- 21 kcal
Walking time: 6 min at 80 steps/min · 5 min at 100 steps/min · 4 min at 120 steps/min.
Estimate based on the 0.75 m average adult step and a 70 kg body weight. Nothing you type is saved or sent.
Other walking times
Step counts near 500
Frequently asked questions
How many steps are in a 5-minute walk?
About 500 steps at a brisk 100 steps a minute. At a relaxed 80 steps a minute it is about 400, and at a fast 120 it is about 600. Count your steps for one minute to find your own pace, then multiply by 5.
How far do you walk in 5 minutes?
About 380 m (0.2 miles) at a brisk pace with the 0.75 m average adult step. Taller people take longer steps: roughly 310 m at 150 cm tall and 400 m at 195 cm, at the same 100 steps a minute.
How many calories does a 5-minute walk burn?
Roughly 21 kcal for a 70 kg adult at a brisk pace, from about 15 kcal at 50 kg to 33 kcal at 110 kg. It is an estimate; hills, speed and fitness change the real figure.
Does a 5-minute walk count as exercise?
Walking at about 100 steps a minute or faster is moderate intensity for most adults, and about 130 or more is vigorous (Tudor-Locke and colleagues). So 5 minutes at a brisk pace is 5 minutes of moderate activity, and about 500 steps toward your day. The WHO asks adults for 150 to 300 minutes of moderate activity a week. Doing 30 brisk 5-minute walks a week (about 5 a day) reaches the 150-minute mark. The 2020 guidelines dropped the old rule that activity had to come in blocks of at least 10 minutes, so short walks count too.
How do I know if I am walking briskly?
Count your steps for 30 seconds and double it, or let the step counter show your pace. About 100 steps a minute or more is a brisk, moderate-intensity walk for most adults. You should be able to talk but not sing.
Sources
- Tudor-Locke C et al., International Journal of Behavioral Nutrition and Physical Activity, 2019Walking cadence (steps/min) and intensity in 21–40 year olds: CADENCE-adults(opens in a new tab)
- Tudor-Locke C et al., British Journal of Sports Medicine, 2018How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review(opens in a new tab)
- Bull FC et al., British Journal of Sports Medicine, 2020World Health Organization 2020 guidelines on physical activity and sedentary behaviour(opens in a new tab)
- Paluch AE et al., The Lancet Public Health, 2022Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts(opens in a new tab)
Ready to count your steps?
Open the free step counter in your phone browser. It counts on your device, with no app, no account and no tracking of where you walk.