HomeFitness & DietHow Many Steps In A Mile For A Woman?

How Many Steps In A Mile For A Woman?

The average stride length for both genders is 2.0 to 2.5 feet. Generally, it takes 2,000 steps to cover one mile, and for 5 miles, you have to walk 10,000 steps. Depending on your actual stride length, you need an accurate measure of the step count to a mile. A two-foot stride length equals 2,640 steps in one mile, while three-foot steps are 1,760 steps in one mile. 

Walking steps in one mile depending on the walking speed and height—usually, the number of steps in the one-mile ranges from 2,000 to 2,500 for men and women. When you know the step/mile number, you will be able to walk to hit the daily number of steps. 

Steps In A Mile For Women

On average, there are 2,250 steps in one mile. But this figure differs significantly from one person to another. Many factors affect the number of steps in one mile, like gender, speed, and height. Specifically, women with 5 feet 4 inches can walk almost 2,315 walking steps per mile. To achieve 10,000 steps per day, she would have to walk 4.3 miles.  

The number of steps – A woman with a height of 5 feet 10″ covers a distance of 1 mile.

Results – She will cover 2,500 steps in one mile (1.6 km) in 20 minutes.

Stride length vs. step length – Stride length is the distance between consecutive points of initial movement of the same foot. At the same time, step length is the distance between the initial contact of one foot and the opposite foot’s initial contact point. 

The Steps count based on stride length – For calculating stride length, you have to take your height in inches, then multiply your height by 0.413, so you will get your ideal stride length. So if you are 5 feet 1″ size, the stride length will be 61. Multiply this by 0.413, so your stride length will show as 25.2″.

Stride lengthNumber of steps

The step counts based on height – Taller people have longer legs which means they can travel more in one mile than the shorter people. Men, on average, are taller than women, so men could take slightly more steps than women even at the same height. Below is the table that shows the number of steps per mile for different sizes for women.


People who exercise at high intensities will be able to take a few steps and cover a distance in less time. They can also see significant health benefits compared to those who work out at lower intensities. It would be best to consult health advisors about your workout routines. 

How To Measure The Steps In A Mile?

To calculate the number of steps in a mile, try the following (you will need any measuring device).

1. You have to take ten steps (make sure that you run or walk, it depends on the stride length you wish to measure), measure that distance in feet, and then divide that number by 10 to get the average stride length. 

2. According to data, there are almost 5,280 feet in one mile. To calculate your walking steps in one mile, divide that number by your stride length. If you want to answer in km, divide 3,280 by your actual stride length; this will give you the number of steps in one km. 

Different Methods To Measure The Walking Steps

There are many methods to calculate your walking steps. Here we discuss a few of them.


The only way to accurately measure your step count is by using a pedometer. Most of the pedometers are inexpensive, and most of them will make you feel that you are wearing nothing. However, most people wear pedometers as a style statement. 

Use Of Smartphone

Another way of measuring the step count is by using an app on your smartphone. However, these apps are not as precise as pedometers. In addition, it will provide a reasonable estimate of walking steps you cover in a mile. You can find any step counter app that is:

  • Step counter
  • Fitness tracker 
  • Step tracker

Measure Your Walking Steps At 400-Meter Track

You have to head to your local 400-meter Track when you have a pedometer. You can also use a flat path that estimates the exact miles. The goal is that you have to walk at an average pace of one mile and see how many steps you will cover. However, it is pretty simple. You have to take four laps around the walking track, slightly less than a mile. Moreover, if you want 100 percent accurate results, then cover extra 9 meters.

Importance Of Walking

Any physical activity has many health benefits. However, regular walking can help you in:

  • Walking can maintain a healthy weight.
  • It aids in improving cardiovascular health.
  • It will also help to strengthen muscles and bones.
  • In addition, it also aids in improving muscle endurance.
  • Helps increase your energy levels and helps to improve your memory, sleep, and mood.
  • It aids you in improving your coordination and balance.
  • Will strengthen your immune system.
  • It also aids in reducing tension and stress.

The faster you walk, it will give you more benefits. You can also take brisk walking at alternate periods. Additionally, interval walking has many benefits, like improving your cardiovascular fitness. It will burn more calories than regular walking. Interval training takes less time as compared to normal walking. 

Is The Number Of Steps Differ While Walking Or Running?

There is a difference in stride length in running or walking. During running, the woman’s stride length is higher as she takes steps more rapidly than walking. However, the average steps count during walking is 1800-2400. Furthermore, this step count is higher than the steps count during running, around 1000. Walking steps depend not only on the stride length but also height and gender. Furthermore, when a woman with 5′ walks 20 minutes, she will cover 1 mile with around 2,370 steps.  

How Long Does A Woman Take To Walk One Mile?

It mainly depends on your stride length and also on your fitness level. However, according to general information, a woman with average walking speed may take about 17-18 minutes to cover one mile. In addition, the average walker covers around 120 walking steps in one minute. Meanwhile, a person who is not a regular walker may take slightly long strides initially. 

According to a report, most people can cover 3 miles in one hour. If you are starting your workout as a walker, it is recommended that you note your time without worrying. Moreover, your legs will take time to build strength and adjust your breathing. You will notice that your time improves more as you can walk more. It is referred to as a walking pace.

Walking is about breathing in the fresh air. Keep a good pair of shoes for walking. In addition, your weight loss depends on how much distance you cover and how fast you cover the spread. However, there are many benefits of walking, depending on the length you cover, time is taken to cover the distance, and calories you burn off. 

The same principle of stride length will apply in jogging or running. You have to figure out the stride length, which may be longer than the walking stride. So during running, a person may cover an extra few inches. 

How Many Steps Should Women Walk In A Day?

Most people walk around 3000-4000 steps per day, approximately 1.5-2 miles. Walking is not included in the exercise. It mainly comprises walking through grocery stores, going up and down the stairs, and walking to the bathroom. However, if you want to increase your number of walking steps, you have to incorporate other walking methods into your daily life. Most people set their walking goal to around 10,000 degrees a day. You can generally walk faster, and you can complete your 10,000 steps within 60 to 80 minutes. 

From this workout, you will be able to burn 300-500 calories per day. So taking 10,000 steps a day, you will be able to burn around 3,500 calories in a week, equal to one pound of losing fat. You can increase your walking steps by taking frequent or prolonged walks. Park your car far from the store so you can walk as much as possible. In addition, you can also take a walk during your lunch break. Always use stairs instead of elevators. Do treadmill any time during the day. Walk to reach your destination. 

How Many Calories Are Burned Per Mile When Walking?

For an average woman who is 77 kgs, she will burn 90 calories per mile. To calculate the total calories you burn in one mile, multiply your weight (pounds) by 0.53. If you take weight in kg, then multiply by 1.17. These figures suppose that you are not overweight. Walking with extra weight will burn more calories than walking without excess weight. It’s because you are expending more calories from being overweight. The fitter you are, the more energetic you become. For this reason, your average calories burned per mile varies greatly. 

Calories burned while running per mile – An average female with 170 pounds or 77 kgs may burn about 128 calories. Count the number of calories burned while running, multiply your actual weight in pounds by 0.75 ( or for kg, multiply by 1.65). 


The average stride length for both genders is 2.1 to 2.5 feet. It shows that a person may take 2,000 steps per mile. Walking has many health benefits, and these benefits will increase if you walk at a faster pace. For measuring your effort, it is recommended to use some measuring device. Furthermore, wearing a fitness tracker or pedometer makes it easy to count your daily steps. In this way, you can achieve your desired walking goal quickly. Continue to increase your walking steps each week. You can also adopt different methods to achieve your walking goals. 



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