how many miles is 9,000 steps?
9,000 steps is about 3.9 mi (6.3 km) if you are 5′7″ (170 cm) — about 1 h 30 min at an everyday pace, and about 221 kcal above resting for a 70 kg adult. At the average height of an adult woman in the US it comes to 3.7 mi; for a man, 4.0 mi.
9,000 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.
| height | miles | km |
|---|---|---|
| 4′11″150 cm | 3.5 mi | 5.6 km |
| 5′1″155 cm | 3.6 mi | 5.8 km |
| 5′3″160 cm | 3.7 mi | 5.9 km |
| 5′5″165 cm | 3.8 mi | 6.1 km |
| 5′7″170 cm | 3.9 mi | 6.3 km |
| 5′9″175 cm | 4.0 mi | 6.5 km |
| 5′11″180 cm | 4.2 mi | 6.7 km |
| 6′1″185 cm | 4.3 mi | 6.9 km |
| 6′3″190 cm | 4.4 mi | 7.1 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: 9,000 steps comes to about 3.7 mi and 4.0 mi respectively. The difference is height, not sex.
How long 9,000 steps takes
| pace | cadence | speed | time |
|---|---|---|---|
| a stroll | 80 steps/min | 2.1 mph | 1 h 53 min |
| everyday | 100 steps/min | 2.6 mph | 1 h 30 min |
| brisk | 130 steps/min | 3.4 mph | 1 h 9 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 9,000 steps burns
| weight | above resting | total |
|---|---|---|
| 55 kg121 lb | 173 | 260 |
| 70 kg154 lb | 221 | 331 |
| 85 kg187 lb | 268 | 402 |
| 100 kg220 lb | 315 | 473 |
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 9,000 steps a day enough?
It is between where the benefit leveled off for older adults (6,000–8,000) and for younger ones (8,000–10,000), 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 · 4,000 steps · 5,000 steps · 6,000 steps · 7,000 steps · 8,000 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