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How many calories are burned walking 11,000 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 11,000 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, 11,000 steps would burn approximately 531 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 11,000 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 lbs283298255248261266331353
95 lbs299314269262276280349372
100 lbs315331283276290295367392
105 lbs331347298289305310386412
110 lbs346364312303319325404431
115 lbs362380326317334340423451
120 lbs378397340331348354441471
125 lbs394413354344363369459490
130 lbs409430368358377384478510
135 lbs425446383372392399496529
140 lbs441463397386406413514549
145 lbs457479411400421428533569
150 lbs472496425413435443551588
155 lbs488513439427450458570608
160 lbs504529454441464472588627
165 lbs520546468455479487606647
170 lbs535562482468493502625667
175 lbs551579496482508517643686
180 lbs567595510496522531661706
185 lbs583612524510537546680725
190 lbs598628539524551561698745
195 lbs614645553537566576716765
200 lbs630661567551580591735784
205 lbs646678581565595605753804
210 lbs661694595579609620772823
215 lbs677711609592624635790843
220 lbs693728624606638650808863
225 lbs709744638620653664827882
230 lbs724761652634667679845902
235 lbs740777666648682694863921
240 lbs756794680661696709882941
245 lbs772810694675711723900961
250 lbs787827709689725738919980

Calories burned running 11,000 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 lbs319353347334314302308309337324349
95 lbs337372367353331319325326355342369
100 lbs354392386371348336342344374360388
105 lbs372412405390366353360361393378407
110 lbs390431424408383370377378411396427
115 lbs407451444427401386394395430414446
120 lbs425471463445418403411412449432466
125 lbs443490482464436420428429467450485
130 lbs461510502483453437445447486468504
135 lbs478529521501470454462464505486524
140 lbs496549540520488470479481524504543
145 lbs514569559538505487497498542522563
150 lbs531588579557523504514515561540582
155 lbs549608598575540521531533580558601
160 lbs567627617594557537548550598576621
165 lbs585647637612575554565567617594640
170 lbs602667656631592571582584636612660
175 lbs620686675650610588599601654630679
180 lbs638706694668627605616618673648698
185 lbs655725714687645621634636692666718
190 lbs673745733705662638651653711684737
195 lbs691765752724679655668670729702757
200 lbs709784772742697672685687748720776
205 lbs726804791761714689702704767738796
210 lbs744823810779732705719722785755815
215 lbs762843829798749722736739804773834
220 lbs779863849817766739753756823791854
225 lbs797882868835784756771773841809873
230 lbs815902887854801773788790860827893
235 lbs833921907872819789805807879845912
240 lbs850941926891836806822825898863931
245 lbs868961945909854823839842916881951
250 lbs886980965928871840856859935899970

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 11,000

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Calories burned in 10,999 steps Calories burned in 11,001 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.