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How many calories are burned walking 1,300 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 1,300 steps would burn approximately 63 calories.

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Calories burned walking 1,300 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 lbs3335302931313942
95 lbs3537323133334144
100 lbs3739333334354346
105 lbs3941353436374649
110 lbs4143373638384851
115 lbs4345393739405053
120 lbs4547403941425256
125 lbs4749424143445458
130 lbs4851444245455660
135 lbs5053454446475963
140 lbs5255474648496165
145 lbs5457494750516367
150 lbs5659504951526570
155 lbs5861525053546772
160 lbs6063545255566974
165 lbs6164555457587276
170 lbs6366575558597479
175 lbs6568595760617681
180 lbs6770605962637883
185 lbs6972626063658086
190 lbs7174646265668388
195 lbs7376656467688590
200 lbs7478676569708793
205 lbs7680696770728995
210 lbs7882706872739197
215 lbs80847270747593100
220 lbs82867472757796102
225 lbs84887573777998104
230 lbs869077757980100107
235 lbs879279778182102109
240 lbs899480788284104111
245 lbs919682808485106114
250 lbs939884818687109116

Calories burned running 1,300 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 lbs3842413937363637403841
95 lbs4044434239383839424044
100 lbs4246464441404041444346
105 lbs4449484643424343464548
110 lbs4651504845444545494750
115 lbs4853525047464747514953
120 lbs5056555349484949535155
125 lbs5258575551505151555357
130 lbs5460595754525353575560
135 lbs5763625956545555605762
140 lbs5965646158565757626064
145 lbs6167666460585959646266
150 lbs6370686662606161666469
155 lbs6572716864626363696671
160 lbs6774737066646565716873
165 lbs6976757268666767737076
170 lbs7179787570676969757278
175 lbs7381807772697171777480
180 lbs7583827974717373807783
185 lbs7786848176737575827985
190 lbs8088878378757777848187
195 lbs8290898680777979868389
200 lbs8493918882798181888592
205 lbs8695939084818383918794
210 lbs8897969286838585938996
215 lbs90100989489858787959199
220 lbs9210210097918789899794101
225 lbs9410410399938991919996103
230 lbs961071051019591939310298105
235 lbs9810910710397939595104100108
240 lbs10011110910599959797106102110
245 lbs103114112107101979999108104112
250 lbs10511611411010399101102110106115

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 1,300

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Calories burned in 1,299 steps Calories burned in 1,301 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.