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How many calories are burned walking 18,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 18,000 steps would burn approximately 870 calories.

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Calories burned walking 18,000 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 lbs464487417406427435541577
95 lbs490514441428451459571610
100 lbs515541464451475483601642
105 lbs541568487473499507631674
110 lbs567595510496522531661706
115 lbs593622533519546556691738
120 lbs618649557541570580722770
125 lbs644676580564594604752802
130 lbs670703603586617628782834
135 lbs696731626609641652812866
140 lbs722758649631665676842898
145 lbs747785673654689701872930
150 lbs773812696676712725902962
155 lbs799839719699736749932995
160 lbs8258667427227607739621,027
165 lbs8508937657447847979921,059
170 lbs8769207887678078211,0221,091
175 lbs9029478127898318461,0521,123
180 lbs9289748358128558701,0821,155
185 lbs9531,0018588348798941,1121,187
190 lbs9791,0288818579029181,1421,219
195 lbs1,0051,0559048799269421,1721,251
200 lbs1,0311,0829289029509661,2031,283
205 lbs1,0561,1099519249739901,2331,315
210 lbs1,0821,1369749479971,0151,2631,347
215 lbs1,1081,1639979701,0211,0391,2931,379
220 lbs1,1341,1901,0209921,0451,0631,3231,412
225 lbs1,1601,2181,0441,0151,0681,0871,3531,444
230 lbs1,1851,2451,0671,0371,0921,1111,3831,476
235 lbs1,2111,2721,0901,0601,1161,1351,4131,508
240 lbs1,2371,2991,1131,0821,1401,1601,4431,540
245 lbs1,2631,3261,1361,1051,1631,1841,4731,572
250 lbs1,2881,3531,1601,1271,1871,2081,5031,604

Calories burned running 18,000 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 lbs522577568547513495504506551530571
95 lbs551610600577542522532534581559603
100 lbs580642631607570550560562612589635
105 lbs609674663638599577588590643618667
110 lbs638706694668627605616618673648698
115 lbs667738726698656632645647704677730
120 lbs696770758729684660673675734706762
125 lbs725802789759713687701703765736794
130 lbs754834821790741715729731796765825
135 lbs783866852820770742757759826795857
140 lbs812898884850798770785787857824889
145 lbs841930915881827797813815887854921
150 lbs870962947911855825841843918883952
155 lbs899995979941884852869871949912984
160 lbs9281,0271,0109729128808979009799421,016
165 lbs9571,0591,0421,0029419079259281,0109711,048
170 lbs9861,0911,0731,0339699359539561,0401,0011,079
175 lbs1,0151,1231,1051,0639989629819841,0711,0301,111
180 lbs1,0441,1551,1361,0931,0269891,0091,0121,1021,0601,143
185 lbs1,0731,1871,1681,1241,0551,0171,0371,0401,1321,0891,175
190 lbs1,1021,2191,1991,1541,0831,0441,0651,0681,1631,1191,206
195 lbs1,1311,2511,2311,1841,1121,0721,0931,0961,1931,1481,238
200 lbs1,1601,2831,2631,2151,1401,0991,1211,1241,2241,1771,270
205 lbs1,1891,3151,2941,2451,1691,1271,1491,1531,2551,2071,302
210 lbs1,2181,3471,3261,2761,1971,1541,1771,1811,2851,2361,333
215 lbs1,2471,3791,3571,3061,2261,1821,2051,2091,3161,2661,365
220 lbs1,2761,4121,3891,3361,2541,2091,2331,2371,3461,2951,397
225 lbs1,3041,4441,4201,3671,2831,2371,2611,2651,3771,3251,429
230 lbs1,3331,4761,4521,3971,3111,2641,2891,2931,4081,3541,460
235 lbs1,3621,5081,4841,4271,3401,2921,3171,3211,4381,3831,492
240 lbs1,3911,5401,5151,4581,3681,3191,3451,3491,4691,4131,524
245 lbs1,4201,5721,5471,4881,3971,3471,3731,3771,4991,4421,556
250 lbs1,4491,6041,5781,5181,4251,3741,4011,4061,5301,4721,587

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 18,000

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Calories burned in 17,999 steps Calories burned in 18,001 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.