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Step Conversion Chart
Use this document if you do not have a step-tracking device such as a pedometer, smart watch,
Fitbit, or phone app. You may also use this to track activities other than walking by checking the
chart below to determine the activity's equivalent number of steps.
All participants should adhere to social distancing guidelines and government mandates when
completing any of the activities below.
Simply multiply the amount of time you did the activity by the number of steps indicated on the
chart. For example, 30 minutes of mopping equals 2550 steps. (30 minutes x 85).
If your activity is not listed on the chart, find the one(s) most similar to it on the list and estimate
the activity’s step value. You can also estimate steps by knowing that 2,000 steps equals one
mile.
Step Facts
Measure your progress by the number of steps you are covering each day. Generally speaking
you can count on 2,000 steps equaling one mile.
• 10,000 steps is considered 5 miles
• 200 steps is about one city block
• 9 holes of golf (walking) equal about 8,000 steps
• Most people will do about 1,200 steps in about 10 minutes
How active are you?
Very Inactive
2,500 Steps or less per day
Inactive
2,501 – 5,000 steps per day
Moderately Active
5,001 – 7,500 steps per day
Active
7,501 – 10,000 steps per day
Very Active
10,001 steps or more per day
Want to convert your steps to
miles per hour (MPH)?
o 120 Steps/min = 3.0 MPH
o 130 Steps/min = 3.5 MPH
o 140 Steps/min = 4.0 MPH
o 150 Steps/min = 4.5 MPH
o 155 Steps/min = 5.0 MPH
Caloric Estimates for 10,000 Steps
Weight
Caloric Cost
100 – 119 lbs (45 – 54 kg)
420
120 – 139 lbs (54.5 – 63 kg)
440
140 – 159 lbs (63.5 – 72 kg)
460
160 – 179 lbs (72.5 – 81 kg)
480
180 – 199 lbs (81.5 – 90 kg)
500
200 – 239 lbs (90.5 – 99 kg)
520
220 – 239 lbs (99.5 – 108 kg)
540
240 – 259 lbs (108.5 – 117 kg)
560
260 – 289 lbs (117.5 – 131 kg)
580
