# 4,000 steps to miles, km and calories · Angel Step

> 4,000 steps is about 1.7 mi (2.8 km) at 5′7″, 1.7 mi for an average US woman and 1.8 mi for a man — 40 min of walking and about 98 kcal above resting.

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how many miles is 4,000 steps?

4,000 steps is about 1.7 mi (2.8 km) if you are 5′7″ (170 cm) — about 40 min at an everyday pace, and about 98 kcal above resting for a 70 kg adult. At the average height of an adult woman in the US it comes to 1.7 mi; for a man, 1.8 mi.

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### 4,000 steps in miles and kilometers, by height

Your height sets your step length, so it sets the distance. The table uses a step of 0.413 × height, the same ratio as every calculator on this site.

4,000 steps by height, at a comfortable walking pace

| height | miles | km |
| 4′11″ · 150 cm | 1.5 mi | 2.5 km |
| 5′1″ · 155 cm | 1.6 mi | 2.6 km |
| 5′3″ · 160 cm | 1.6 mi | 2.6 km |
| 5′5″ · 165 cm | 1.7 mi | 2.7 km |
| 5′7″ · 170 cm | 1.7 mi | 2.8 km |
| 5′9″ · 175 cm | 1.8 mi | 2.9 km |
| 5′11″ · 180 cm | 1.8 mi | 3.0 km |
| 6′1″ · 185 cm | 1.9 mi | 3.1 km |
| 6′3″ · 190 cm | 2.0 mi | 3.1 km |

The average adult woman in the US is 161.3 cm (63.5 in) tall and the average man 175.3 cm (69.0 in), by the CDC's 2015–2018 measurements: 4,000 steps comes to about 1.7 mi and 1.8 mi respectively. The difference is height, not sex.

### How long 4,000 steps takes

Time to walk 4,000 steps at 5′7″ (170 cm)

| pace | cadence | speed | time |
| a stroll | 80 steps/min | 2.1 mph | 50 min |
| everyday | 100 steps/min | 2.6 mph | 40 min |
| brisk | 130 steps/min | 3.4 mph | 31 min |

Time depends only on how many steps you take a minute, so it is the same at any height; the speed column is what that cadence means at 5′7″.

### How many calories 4,000 steps burns

Calories for 4,000 steps at an everyday pace, by body weight

| weight | above resting | total |
| 55 kg · 121 lb | 77 | 116 |
| 70 kg · 154 lb | 98 | 147 |
| 85 kg · 187 lb | 119 | 179 |
| 100 kg · 220 lb | 140 | 210 |

Above resting is what the walk added; total also counts what your body would have burned sitting still. Both are estimates from the walking speed and the published energy cost of walking — the method is on how many calories your steps burn.

### Is 4,000 steps a day enough?

It is below the 6,000–8,000 steps a day where the benefit leveled off for adults 60 and older, in the largest studies of daily steps and the risk of death. That is a population average, not a rule for you; the studies and what health agencies recommend are on how many steps a day you actually need.

### Other step counts

10,000 steps · 3,000 steps · 5,000 steps · 6,000 steps · 7,000 steps · 8,000 steps · 9,000 steps · 12,000 steps · 15,000 steps · 20,000 steps · 25,000 steps · 30,000 steps

Angel Step, the step counter behind this site, shows today's count as one number on a living sky — the same count Apple Health keeps, with a widget for the home screen and the lock screen.

### Sources

- Distance, time and calories: the formulas behind how far is 10,000 steps and steps to calories; step length ≈ 0.413 × height.
- Average adult height in the US, 2015–2018: women 161.3 cm, men 175.3 cm — CDC, Anthropometric Reference Data (Vital Health Stat 3(46)), tables 9 and 11.

Updated 5 October 2026

4,000 steps, on one sky.

the widget shows today's count the same way — one number, no charts.