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How many calories are burned walking 11,001 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 11,001 steps would burn approximately 532 calories.

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Calories burned walking 11,001 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 mph	2 mph	2.5 mph	3 mph	3.5 mph	4 mph	4.5 mph	5 mph
90 lbs	283	298	255	248	261	266	331	353
95 lbs	299	314	269	262	276	281	349	373
100 lbs	315	331	283	276	290	295	367	392
105 lbs	331	347	298	289	305	310	386	412
110 lbs	346	364	312	303	319	325	404	431
115 lbs	362	380	326	317	334	340	423	451
120 lbs	378	397	340	331	348	354	441	471
125 lbs	394	413	354	344	363	369	459	490
130 lbs	409	430	369	358	377	384	478	510
135 lbs	425	446	383	372	392	399	496	529
140 lbs	441	463	397	386	406	413	514	549
145 lbs	457	480	411	400	421	428	533	569
150 lbs	472	496	425	413	435	443	551	588
155 lbs	488	513	439	427	450	458	570	608
160 lbs	504	529	454	441	464	472	588	627
165 lbs	520	546	468	455	479	487	606	647
170 lbs	535	562	482	469	493	502	625	667
175 lbs	551	579	496	482	508	517	643	686
180 lbs	567	595	510	496	522	532	661	706
185 lbs	583	612	524	510	537	546	680	725
190 lbs	598	628	539	524	551	561	698	745
195 lbs	614	645	553	537	566	576	717	765
200 lbs	630	661	567	551	580	591	735	784
205 lbs	646	678	581	565	595	605	753	804
210 lbs	661	695	595	579	609	620	772	823
215 lbs	677	711	609	593	624	635	790	843
220 lbs	693	728	624	606	638	650	808	863
225 lbs	709	744	638	620	653	664	827	882
230 lbs	724	761	652	634	668	679	845	902
235 lbs	740	777	666	648	682	694	864	922
240 lbs	756	794	680	661	697	709	882	941
245 lbs	772	810	695	675	711	723	900	961
250 lbs	787	827	709	689	726	738	919	980

Calories burned running 11,001 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 mph	5 mph	6 mph	7 mph	8 mph	9 mph	10 mph	11 mph	12 mph	13 mph	14 mph
90 lbs	319	353	347	334	314	302	308	309	337	324	349
95 lbs	337	373	367	353	331	319	325	326	355	342	369
100 lbs	354	392	386	371	348	336	343	344	374	360	388
105 lbs	372	412	405	390	366	353	360	361	393	378	407
110 lbs	390	431	424	408	383	370	377	378	411	396	427
115 lbs	407	451	444	427	401	386	394	395	430	414	446
120 lbs	425	471	463	445	418	403	411	412	449	432	466
125 lbs	443	490	482	464	436	420	428	430	468	450	485
130 lbs	461	510	502	483	453	437	445	447	486	468	505
135 lbs	478	529	521	501	470	454	462	464	505	486	524
140 lbs	496	549	540	520	488	470	480	481	524	504	543
145 lbs	514	569	559	538	505	487	497	498	542	522	563
150 lbs	532	588	579	557	523	504	514	515	561	540	582
155 lbs	549	608	598	575	540	521	531	533	580	558	602
160 lbs	567	627	617	594	557	538	548	550	598	576	621
165 lbs	585	647	637	613	575	554	565	567	617	594	640
170 lbs	602	667	656	631	592	571	582	584	636	612	660
175 lbs	620	686	675	650	610	588	599	601	655	630	679
180 lbs	638	706	695	668	627	605	617	618	673	648	699
185 lbs	656	725	714	687	645	622	634	636	692	666	718
190 lbs	673	745	733	705	662	638	651	653	711	684	737
195 lbs	691	765	752	724	679	655	668	670	729	702	757
200 lbs	709	784	772	742	697	672	685	687	748	720	776
205 lbs	726	804	791	761	714	689	702	704	767	738	796
210 lbs	744	823	810	780	732	706	719	722	785	756	815
215 lbs	762	843	830	798	749	722	736	739	804	774	834
220 lbs	780	863	849	817	767	739	754	756	823	792	854
225 lbs	797	882	868	835	784	756	771	773	842	810	873
230 lbs	815	902	887	854	801	773	788	790	860	828	893
235 lbs	833	922	907	872	819	790	805	807	879	846	912
240 lbs	850	941	926	891	836	806	822	825	898	864	931
245 lbs	868	961	945	909	854	823	839	842	916	881	951
250 lbs	886	980	965	928	871	840	856	859	935	899	970

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 11,001

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Calories burned in 11,000 steps	Calories burned in 11,002 steps

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Disclaimer

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.