8,000 steps to miles
8,000 steps is about 3.79 miles (6.10 km), using an average step length of 76.2 cm. It sits where the two age groups in one large study meet: the risk of death stopped falling at about 6,000 to 8,000 steps a day for adults aged 60 and over, and 8,000 to 10,000 for younger adults (Paluch et al., 2022).
The calculator below starts at 8,000 steps. Change the mode or enter your height for your own figure.
You walked
3.79miles
6.10 km • 6,096 m • 20,000 ft
Estimated walking time
1 h 16 min
How is this calculated?
Distance is your steps multiplied by your step length: 76.2 cm in Quick mode, 41.3% (female) or 41.5% (male) of your height in Better mode, or the distance of your own 10 steps divided by 10 in Exact mode.
Walking time is the distance in miles divided by your pace: 2 mph for Slow, 3 mph for Normal or 4 mph for Brisk.
Your distance:
8,000 steps to miles by height
Using a step length of 41.3% of height for women and 41.5% for men (Klein, 2024), 8,000 steps works out like this:
| Height | Women | Men |
|---|---|---|
| 150 cm (4 ft 11 in) | 3.08 mi (4.96 km) | 3.09 mi (4.98 km) |
| 160 cm (5 ft 3 in) | 3.28 mi (5.29 km) | 3.30 mi (5.31 km) |
| 170 cm (5 ft 7 in) | 3.49 mi (5.62 km) | 3.51 mi (5.64 km) |
| 180 cm (5 ft 11 in) | 3.70 mi (5.95 km) | 3.71 mi (5.98 km) |
| 190 cm (6 ft 3 in) | 3.90 mi (6.28 km) | 3.92 mi (6.31 km) |
How long does it take to walk 8,000 steps?
With an average step, 8,000 steps takes about 1 h 54 min at a slow 2 mph, about 1 h 16 min at a normal 3 mph, and about 57 min at a brisk 4 mph.
How far and how long is 8,000 steps?
With an average step, 8,000 steps is about 3.79 miles (6.10 km). At a normal 3 mph pace that takes about 1 h 16 min, or about 57 min at a brisk 4 mph.
You don't need to do it all at once. Two walks of 4,000 steps, each about 38 min at a normal pace, get you there, and the steps you take around the house and at work count too.
Your height changes the distance. In the table above, an 8,000-step day ranges from about 3.08 miles for a woman who is 150 cm (4 ft 11 in) tall to about 3.92 miles for a man who is 190 cm (6 ft 3 in). If your phone shows distance as well as steps, compare it with the calculator in Better mode to see how close they are.
If 8,000 steps is your daily target, it helps to know what it means in miles for you. Enter your height in Better mode and the result updates straight away, and the share card can then show your exact steps, miles and walking time.
Across a whole week, 8,000 steps a day comes to 56,000 steps and about 26.52 miles with an average step.
On a day when 8,000 steps feels out of reach, a short walk still counts towards it. Even a few hundred steps added to your usual total moves you closer, and logging the day in My Walks keeps your streak going.