How Many Steps Is 2 Miles? (Chart by Height)
Quick answer: 2 miles is about 4,300 to 5,300 walking steps for most adults, depending on height. For a woman who is 5’4″, it’s about 4,800 steps. A 2-mile walk at a moderate pace takes about 40 minutes.
Try it yourself: A 5’4″ woman walking 2 miles takes about 4,790 steps, which is about 40 minutes at 3 mph and 170 calories at 160 lb. Enter your own height in the steps to miles calculator.
Steps in 2 Miles by Height
Walking stride is roughly 41% of your height, so taller people take fewer steps per mile.
| Height | Steps per mile | Steps in 2 miles |
|---|---|---|
| 4’10” | about 2,650 | about 5,290 |
| 5’0″ | about 2,560 | about 5,110 |
| 5’2″ | about 2,470 | about 4,950 |
| 5’4″ | about 2,400 | about 4,790 |
| 5’6″ | about 2,320 | about 4,650 |
| 5’8″ | about 2,260 | about 4,510 |
| 5’10” | about 2,190 | about 4,380 |
| 6’0″ | about 2,130 | about 4,260 |
For your exact height and pace, use our steps to miles calculator.
How Long Does It Take to Walk 2 Miles?
| Pace | Time for 2 miles |
|---|---|
| Easy (2.5 mph) | about 48 minutes |
| Moderate (3 mph) | about 40 minutes |
| Brisk (3.5 mph) | about 34 minutes |
| Fast (4 mph) | about 30 minutes |
How Many Calories Does a 2-Mile Walk Burn?
At a moderate 3 mph (about 40 minutes):
| Body weight | Total calories during the walk | Extra calories (above resting) |
|---|---|---|
| 140 lb | about 150 | about 110 |
| 160 lb | about 170 | about 120 |
| 180 lb | about 190 | about 140 |
| 200 lb | about 210 | about 150 |
Based on MET values from the Compendium of Physical Activities. Use the walking calorie calculator for your own numbers.
Is Walking 2 Miles a Day Good?
Yes. A 2-mile walk at a moderate pace is about 40 minutes of activity. Five of those a week adds up to about 200 minutes, which is well above the U.S. guideline of 150 minutes of moderate activity a week. It’s gentle on joints and a great base for women over 40. Add strength training twice a week for muscle and bones.
What About Running 2 Miles?
Running strides are much longer than walking strides, so running 2 miles takes noticeably fewer steps. Choose “Running” in the steps to miles calculator for an estimate.
How to Count Your Own Steps per Mile
- Walk 10 normal steps on flat ground.
- Measure the distance in feet and divide by 10. That’s your stride.
- Divide 5,280 by your stride to get steps per mile, then double it for 2 miles.
Frequently Asked Questions
Is 5,000 steps 2 miles?
Close. For most women, 5,000 steps is about 2 to 2.2 miles. Shorter women cover a little less. See how many miles is 5,000 steps for every height.
How many steps is 2 miles for a woman?
About 4,500 to 5,100 for women between 5’0″ and 5’8″, and about 4,800 at 5’4″.
How long does a 2-mile walk take?
About 40 minutes at a moderate pace, or 30 minutes at a fast walk.
How many steps is 3 miles?
About 6,800 to 7,700 for most women. See how many steps is 3 miles.
How many steps is 2 miles running?
Far fewer than walking, because running strides are much longer. Use “Running” in the steps to miles calculator for your estimate.
Is walking 2 miles a day enough to lose weight?
It helps, burning roughly 110 to 150 extra calories for most women, but weight loss mainly depends on your overall calorie balance. See how many steps a day to lose weight.
Steps to miles by step count: 2,000 · 5,000 · 6,000 · 7,000 · 8,000 · 10,000 · 12,000 · 15,000 · 20,000 steps. Steps by distance: 2 miles · 3 miles · 4 miles · 5 miles (time) · 1-hour walk
Related Tools
This article is for general information only and is not medical advice. Read our Medical Disclaimer.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities — https://pacompendium.com/
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition — https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
Keep reading
More evidence-based guides for staying strong after 40.
