Steps converter
20,000 steps in km, miles and calories
Reviewed See sources
Short answer
20,000 steps is about 15 km (9.3 miles) for an average adult and burns roughly 840 kcal. At a brisk 100 steps a minute it takes about 3 h 20 min.
- Kilometres
- 15
- 0.75 m average step
- Miles
- 9.3
- Calories
- 840
- kcal at 70 kg
- Brisk walk
- 3 h 20 min
- at 100 steps/min
How far is 20,000 steps?
Step length is roughly 0.415 × your height, so taller walkers cover more ground with the same steps.
| Height | Step length | km | Miles |
|---|---|---|---|
| 150 cm (4′11″) | 62 cm | 12 | 7.7 |
| 155 cm (5′1″) | 64 cm | 13 | 8.0 |
| 160 cm (5′3″) | 66 cm | 13 | 8.3 |
| 165 cm (5′5″) | 68 cm | 14 | 8.5 |
| 170 cm (5′7″) | 71 cm | 14 | 8.8 |
| 175 cm (5′9″) | 73 cm | 15 | 9.0 |
| 180 cm (5′11″) | 75 cm | 15 | 9.3 |
| 185 cm (6′1″) | 77 cm | 15 | 9.5 |
| 190 cm (6′3″) | 79 cm | 16 | 9.8 |
| 195 cm (6′5″) | 81 cm | 16 | 10 |
Calories burned walking 20,000 steps
Walking burns energy roughly in proportion to body weight.
| Body weight | Calories |
|---|---|
| 50 kg (110 lb) | 600 kcal |
| 60 kg (132 lb) | 720 kcal |
| 70 kg (154 lb) | 840 kcal |
| 80 kg (176 lb) | 960 kcal |
| 90 kg (198 lb) | 1,080 kcal |
| 100 kg (220 lb) | 1,200 kcal |
| 110 kg (243 lb) | 1,320 kcal |
How long does it take to walk 20,000 steps?
| Pace | Steps per minute | Time |
|---|---|---|
| Relaxed stroll | 80 | 4 h 10 min |
| Brisk walk | 100 | 3 h 20 min |
| Fast walk | 120 | 2 h 47 min |
Is 20,000 steps a day too much?
20,000 steps is a high count, about 3 h 20 min of brisk walking. It is well past where the benefit curve flattened in large studies, so the extra steps are about fitness, enjoyment or training rather than a health threshold.
In a 2022 pooled analysis of 15 studies, the drop in risk of death from any cause levelled off at about 6,000–8,000 steps a day for adults aged 60 and over, and about 8,000–10,000 for younger adults. If you are building up to this, increase gradually and let comfort guide you.
Convert your own steps
Add your height and weight for a personal estimate.
Steps to distance and calories
- Steps
- 20,000
- Kilometres
- 15
- Miles
- 9.3
- Calories
- 840 kcal
Walking time: 4 h 10 min at 80 steps/min · 3 h 20 min at 100 steps/min · 2 h 47 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 step counts
- 1,000 steps
- 2,000 steps
- 3,000 steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 7,000 steps
- 7,500 steps
- 8,000 steps
- 9,000 steps
- 10,000 steps
- 12,000 steps
- 12,500 steps
- 15,000 steps
- 18,000 steps
- 20,000 steps
- 25,000 steps
- 30,000 steps
Steps in a distance
Frequently asked questions
How far is 20,000 steps?
About 15 km (9.3 miles) using the 0.75 m average adult step. Step length grows with height, so it is roughly 12 km for someone 150 cm tall and 16 km at 195 cm.
How many calories do 20,000 steps burn?
Roughly 840 kcal for a 70 kg adult walking at a moderate pace. It scales with body weight: about 600 kcal at 50 kg and 1,320 kcal at 110 kg. Treat it as an estimate; pace, hills and fitness all change the real figure.
How long does it take to walk 20,000 steps?
About 3 h 20 min at a brisk 100 steps a minute, 4 h 10 min at a relaxed 80 and 2 h 47 min at a fast 120 steps a minute.
Is 20,000 steps a day too much?
20,000 steps is a high count, about 3 h 20 min of brisk walking. It is well past where the benefit curve flattened in large studies, so the extra steps are about fitness, enjoyment or training rather than a health threshold. In a 2022 pooled analysis of 15 studies, the drop in risk of death from any cause levelled off at about 6,000–8,000 steps a day for adults aged 60 and over, and about 8,000–10,000 for younger adults. If you are building up to this, increase gradually and let comfort guide you.
Sources
- 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)
- 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)
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.