Home > Resources > Steps to calories calculator > 109 steps

How many calories are burned walking 109 steps?

Ask anyone how many steps they had today and they'll know exactly what you mean. That's because in today's increasingly sedentary world, how many steps someone takes in any given day has become an important indicator of how active and physically fit they might be. And thanks to devices like smartphones, smart watches, and other fitness trackers, step tracking has become as easy as carrying or wearing a device and letting it track your activity automatically without giving it a second thought.

Of course, it's one thing to say you walked 109 steps, and it's quite another to know how many calories you burned doing so. Any guesses?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 109 steps would burn approximately 5 calories.

While this can give a pretty good estimate for an average person, not everyone weighs the same or walks the same speed. Read on to view chart for different weights and walking/running speeds or calculate another amount.

Calories burned walking 109 steps at different speeds and body weights

Because calories burned is related to the time and intensity of your activity as well as your own physical characteristics, the amount above is just based on averages. In the chart below, you can get a better idea of how many calories you burned at a particular walking speed and body weight. Please keep in mind these are estimates as well; calculating calories burned is based on good scientific research but is an inexact science.

You may notice that sometimes walking at a slower pace burns more calories than walking at a faster pace. This isn't a mistake. Instead, it shows that you may burn slightly more calories by walking slower for longer instead of walking faster for less time.

< 2 mph2 mph2.5 mph3 mph3.5 mph4 mph4.5 mph5 mph
90 lbs33323333
95 lbs33333334
100 lbs33333344
105 lbs33333344
110 lbs34333344
115 lbs44333344
120 lbs44333445
125 lbs44434455
130 lbs44444455
135 lbs44444455
140 lbs45444455
145 lbs55444456
150 lbs55444456
155 lbs55444566
160 lbs55445566
165 lbs55555566
170 lbs56555567
175 lbs56555567
180 lbs66555577
185 lbs66555577
190 lbs66555677
195 lbs66556678
200 lbs67656678
205 lbs67666678
210 lbs77666688
215 lbs77666688
220 lbs77666689
225 lbs77666789
230 lbs78667789
235 lbs78767799
240 lbs78777799
245 lbs887777910
250 lbs887777910

Calories burned running 109 steps at different speeds and body weights

While most runners measure their distance in miles or kilometres, some may choose to measure it in steps.

4 mph5 mph6 mph7 mph8 mph9 mph10 mph11 mph12 mph13 mph14 mph
90 lbs33333333333
95 lbs34433333434
100 lbs44443333444
105 lbs44444344444
110 lbs44444444444
115 lbs44444444444
120 lbs45544444445
125 lbs45554444545
130 lbs55554444555
135 lbs55555455555
140 lbs55555555555
145 lbs56655555556
150 lbs56665555656
155 lbs56665555666
160 lbs66666555666
165 lbs66666566666
170 lbs67666666667
175 lbs67766666667
180 lbs67776666767
185 lbs67776666777
190 lbs77777666777
195 lbs78777677777
200 lbs78877777778
205 lbs78887777878
210 lbs78887777878
215 lbs88887777888
220 lbs89888777888
225 lbs89988788889
230 lbs89988888989
235 lbs89998888989
240 lbs89998888999
245 lbs910998888999
250 lbs91010998899910

Where this data came from

The estimates on this page come from MET, or metabolic equivalent, research. Put simply, one MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. Every activity has a MET associated with it based on the available research. In the example used at the top of this page, walking 4 MPH has a MET of 5.

To come up with an estimate of how many calories are burned walking a particular number of steps, you would use the following formula:

number of steps x step length / 5,280 / MPH x MET x weight in kg

In all of our examples, we rounded to the nearest whole calorie.

Explore step amounts similar to 109

← Prev step num Next step num →
Calories burned in 108 steps Calories burned in 110 steps



The information on this page is intended to be an educational reference and is not to be taken as medical advice. If you think you're having a medical emergency, please call 911 immediately.

As seen in

New York Times

Popular pages

Blood pressure lookup

Look up any blood pressure and learn if it's high, low, or normal.

Steps to miles calculator

Convert any number of steps walked to an amount in miles.

HSA investment calculator

Compare how an investment will grow in an HSA vs traditional retirement accounts like a 401(k) and Roth IRA. The results might surprise you!

Life expectancy calculator

Look up your life expectancy based on the latest data from the Social Security Administration.

BMI calculator

BMI is a quick way to determine if you're a healthy weight, overweight, or obese.