TempoLife › Steps to distance and calories › 20000-steps
20 000 steps
20 000 steps is about 14.1 km (8.7 miles), roughly 169 minutes of walking and around 495 calories for a 70 kg adult.
What 20 000 steps means
Using a walking step of a little over 0.70 m for an average 170 cm adult, 20 000 steps works out to about 14.08 kilometres, which is 8.75 miles. At a normal-to-brisk pace of 5 km/h that is roughly 169 minutes of actual walking — usually spread across a whole day rather than done in one go.
The calorie figure of about 495 is a net estimate for a 70 kg person, meaning the energy on top of simply resting. Your fitness tracker may show more because it includes your baseline burn.
Distance by height
| Height | Distance | in miles |
|---|---|---|
| 150 cm | 12.42 km | 7.72 mi |
| 160 cm | 13.25 km | 8.23 mi |
| 170 cm | 14.08 km | 8.75 mi |
| 180 cm | 14.90 km | 9.26 mi |
| 190 cm | 15.73 km | 9.78 mi |
Calories by body weight
| Body weight | Net calories |
|---|---|
| 50 kg | ~350 kcal |
| 60 kg | ~420 kcal |
| 70 kg | ~495 kcal |
| 80 kg | ~565 kcal |
| 90 kg | ~635 kcal |
| 100 kg | ~705 kcal |
An estimate for general information, not medical or fitness advice. Real values depend on your stride, pace, terrain and fitness.
Source: Step length ≈ 0.41 × height and ≈ 0.5 kcal per kg per km are standard exercise-physiology approximations. · checked 2026-09-04
Frequently asked questions
How far is 20 000 steps?
About 14.1 km, or 8.75 miles, for an average adult around 170 cm tall. Taller people cover a little more per step.
How many calories is 20 000 steps?
Roughly 495 net calories for a 70 kg adult. It scales with your weight and rises with pace and hills.
How long does 20 000 steps take?
About 169 minutes of walking at a normal-to-brisk 5 km/h.
See your own step trend
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