Walking Time Calculator

How to use this calculator

1. Choose Imperial (miles) or Metric (kilometers).
2. Enter your distance — a route length, a daily commute, or a target distance.
3. Select your walking pace.
4. Click Calculate Time.

Tip: The calorie estimate assumes a 70 kg (154 lb) adult. Use the Steps to Calories calculator for a weight-personalized figure.

How it works

Speed, distance, and time

Walking time is calculated with the formula time (minutes) = distance ÷ speed × 60. Speed values are drawn from measured walking cadences (Tudor-Locke et al., 2011, International Journal of Behavioral Nutrition and Physical Activity): slow stroll ≈ 2 mph (85 steps/min), casual ≈ 2.5 mph (95 steps/min), moderate ≈ 3 mph (110 steps/min), brisk ≈ 3.5 mph (125 steps/min), power walk ≈ 4 mph (140 steps/min). Step count is estimated by multiplying total minutes by the cadence for your selected pace. Calories use MET × 70 kg × time (hours) with MET values from the Compendium of Physical Activities (Ainsworth et al., 2011).

What pace should you aim for?

The CDC defines brisk walking (3–3.5 mph, or about a 17–20 min/mile pace) as moderate-intensity aerobic activity — the threshold at which walking delivers meaningful cardiovascular benefit. For the average adult, a brisk mile takes 17–20 minutes. Public health guidelines recommend at least 150 minutes of moderate-intensity activity per week, which works out to roughly 30 minutes of brisk walking on 5 days. A 3-mile brisk walk covers that daily target in one session.

Track it with StepGoals

StepGoals' GPS Sessions feature tracks your walk in real time — showing live distance, pace, and step count as you move. When you finish, the session summary displays your total walking time alongside average pace, route map, and calories. It's the practical tool for turning a calculated time estimate into a tracked workout.

If you're planning a specific route — a morning loop, a lunchtime walk, a commute — you can use this calculator to estimate the time budget in advance, then confirm your actual pace in the session summary afterward. Over time, your session history shows whether your natural pace is improving.