5,000 steps to km by height
Distance depends on step length, which is roughly proportional to height. This table uses the common estimate of height × 0.415 for men and height × 0.413 for women, at a normal walking pace.
| Height | Men | Women |
|---|---|---|
| 150 cm (4′11″) | 3.11 km · 1.93 mi | 3.10 km · 1.92 mi |
| 155 cm (5′1″) | 3.22 km · 2.00 mi | 3.20 km · 1.99 mi |
| 160 cm (5′3″) | 3.32 km · 2.06 mi | 3.30 km · 2.05 mi |
| 165 cm (5′5″) | 3.42 km · 2.13 mi | 3.41 km · 2.12 mi |
| 170 cm (5′7″) | 3.53 km · 2.19 mi | 3.51 km · 2.18 mi |
| 175 cm (5′9″) | 3.63 km · 2.26 mi | 3.61 km · 2.25 mi |
| 180 cm (5′11″) | 3.73 km · 2.32 mi | 3.72 km · 2.31 mi |
| 185 cm (6′1″) | 3.84 km · 2.39 mi | 3.82 km · 2.37 mi |
| 190 cm (6′3″) | 3.94 km · 2.45 mi | 3.92 km · 2.44 mi |
| 195 cm (6′5″) | 4.05 km · 2.51 mi | 4.03 km · 2.50 mi |
5,000 steps: distance by height (men, walking)
How long does it take to walk 5,000 steps?
| Pace | Cadence | Time |
|---|---|---|
| Relaxed walk | ~95 steps/min | 52:38 |
| Normal walk | ~110 steps/min | 45:27 |
| Brisk walk | ~125 steps/min | 40:00 |
| Easy run | ~165 steps/min | 30:18 |
Calories burned walking 5,000 steps
Estimated with the ACSM walking equation for a 175 cm adult walking at about 4.8 km/h on flat ground.
| Body weight | Calories |
|---|---|
| 55 kg (121 lb) | ≈ 144 kcal |
| 65 kg (143 lb) | ≈ 170 kcal |
| 75 kg (165 lb) | ≈ 196 kcal |
| 85 kg (187 lb) | ≈ 222 kcal |
| 100 kg (220 lb) | ≈ 261 kcal |
Building up? Every extra step helps. Adding 1,000–2,000 steps a day — a 10–15 minute walk — is a simple, sustainable way to move towards the 7,000–10,000 range linked with health benefits.
Other step counts
2,000 steps≈ 1.5 km · 0.9 mi3,000 steps≈ 2.2 km · 1.4 mi4,000 steps≈ 2.9 km · 1.8 mi6,000 steps≈ 4.4 km · 2.7 mi7,000 steps≈ 5.1 km · 3.2 mi7,500 steps≈ 5.4 km · 3.4 mi
Step-length estimates are averages; measure your own step for the best accuracy. Last reviewed September 2026.