Home > Resources > Steps to calories calculator > 218 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 218 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, 218 steps would burn approximately 11 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.

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 | 6 | 6 | 5 | 5 | 5 | 5 | 7 | 7 |

95 lbs | 6 | 6 | 5 | 5 | 5 | 6 | 7 | 7 |

100 lbs | 6 | 7 | 6 | 5 | 6 | 6 | 7 | 8 |

105 lbs | 7 | 7 | 6 | 6 | 6 | 6 | 8 | 8 |

110 lbs | 7 | 7 | 6 | 6 | 6 | 6 | 8 | 9 |

115 lbs | 7 | 8 | 6 | 6 | 7 | 7 | 8 | 9 |

120 lbs | 7 | 8 | 7 | 7 | 7 | 7 | 9 | 9 |

125 lbs | 8 | 8 | 7 | 7 | 7 | 7 | 9 | 10 |

130 lbs | 8 | 9 | 7 | 7 | 7 | 8 | 9 | 10 |

135 lbs | 8 | 9 | 8 | 7 | 8 | 8 | 10 | 10 |

140 lbs | 9 | 9 | 8 | 8 | 8 | 8 | 10 | 11 |

145 lbs | 9 | 10 | 8 | 8 | 8 | 8 | 11 | 11 |

150 lbs | 9 | 10 | 8 | 8 | 9 | 9 | 11 | 12 |

155 lbs | 10 | 10 | 9 | 8 | 9 | 9 | 11 | 12 |

160 lbs | 10 | 10 | 9 | 9 | 9 | 9 | 12 | 12 |

165 lbs | 10 | 11 | 9 | 9 | 9 | 10 | 12 | 13 |

170 lbs | 11 | 11 | 10 | 9 | 10 | 10 | 12 | 13 |

175 lbs | 11 | 11 | 10 | 10 | 10 | 10 | 13 | 14 |

180 lbs | 11 | 12 | 10 | 10 | 10 | 11 | 13 | 14 |

185 lbs | 12 | 12 | 10 | 10 | 11 | 11 | 13 | 14 |

190 lbs | 12 | 12 | 11 | 10 | 11 | 11 | 14 | 15 |

195 lbs | 12 | 13 | 11 | 11 | 11 | 11 | 14 | 15 |

200 lbs | 12 | 13 | 11 | 11 | 12 | 12 | 15 | 16 |

205 lbs | 13 | 13 | 12 | 11 | 12 | 12 | 15 | 16 |

210 lbs | 13 | 14 | 12 | 11 | 12 | 12 | 15 | 16 |

215 lbs | 13 | 14 | 12 | 12 | 12 | 13 | 16 | 17 |

220 lbs | 14 | 14 | 12 | 12 | 13 | 13 | 16 | 17 |

225 lbs | 14 | 15 | 13 | 12 | 13 | 13 | 16 | 17 |

230 lbs | 14 | 15 | 13 | 13 | 13 | 13 | 17 | 18 |

235 lbs | 15 | 15 | 13 | 13 | 14 | 14 | 17 | 18 |

240 lbs | 15 | 16 | 13 | 13 | 14 | 14 | 17 | 19 |

245 lbs | 15 | 16 | 14 | 13 | 14 | 14 | 18 | 19 |

250 lbs | 16 | 16 | 14 | 14 | 14 | 15 | 18 | 19 |

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 | 6 | 7 | 7 | 7 | 6 | 6 | 6 | 6 | 7 | 6 | 7 |

95 lbs | 7 | 7 | 7 | 7 | 7 | 6 | 6 | 6 | 7 | 7 | 7 |

100 lbs | 7 | 8 | 8 | 7 | 7 | 7 | 7 | 7 | 7 | 7 | 8 |

105 lbs | 7 | 8 | 8 | 8 | 7 | 7 | 7 | 7 | 8 | 7 | 8 |

110 lbs | 8 | 9 | 8 | 8 | 8 | 7 | 7 | 7 | 8 | 8 | 8 |

115 lbs | 8 | 9 | 9 | 8 | 8 | 8 | 8 | 8 | 9 | 8 | 9 |

120 lbs | 8 | 9 | 9 | 9 | 8 | 8 | 8 | 8 | 9 | 9 | 9 |

125 lbs | 9 | 10 | 10 | 9 | 9 | 8 | 8 | 9 | 9 | 9 | 10 |

130 lbs | 9 | 10 | 10 | 10 | 9 | 9 | 9 | 9 | 10 | 9 | 10 |

135 lbs | 9 | 10 | 10 | 10 | 9 | 9 | 9 | 9 | 10 | 10 | 10 |

140 lbs | 10 | 11 | 11 | 10 | 10 | 9 | 10 | 10 | 10 | 10 | 11 |

145 lbs | 10 | 11 | 11 | 11 | 10 | 10 | 10 | 10 | 11 | 10 | 11 |

150 lbs | 11 | 12 | 11 | 11 | 10 | 10 | 10 | 10 | 11 | 11 | 12 |

155 lbs | 11 | 12 | 12 | 11 | 11 | 10 | 11 | 11 | 11 | 11 | 12 |

160 lbs | 11 | 12 | 12 | 12 | 11 | 11 | 11 | 11 | 12 | 11 | 12 |

165 lbs | 12 | 13 | 13 | 12 | 11 | 11 | 11 | 11 | 12 | 12 | 13 |

170 lbs | 12 | 13 | 13 | 13 | 12 | 11 | 12 | 12 | 13 | 12 | 13 |

175 lbs | 12 | 14 | 13 | 13 | 12 | 12 | 12 | 12 | 13 | 12 | 13 |

180 lbs | 13 | 14 | 14 | 13 | 12 | 12 | 12 | 12 | 13 | 13 | 14 |

185 lbs | 13 | 14 | 14 | 14 | 13 | 12 | 13 | 13 | 14 | 13 | 14 |

190 lbs | 13 | 15 | 15 | 14 | 13 | 13 | 13 | 13 | 14 | 14 | 15 |

195 lbs | 14 | 15 | 15 | 14 | 13 | 13 | 13 | 13 | 14 | 14 | 15 |

200 lbs | 14 | 16 | 15 | 15 | 14 | 13 | 14 | 14 | 15 | 14 | 15 |

205 lbs | 14 | 16 | 16 | 15 | 14 | 14 | 14 | 14 | 15 | 15 | 16 |

210 lbs | 15 | 16 | 16 | 15 | 14 | 14 | 14 | 14 | 16 | 15 | 16 |

215 lbs | 15 | 17 | 16 | 16 | 15 | 14 | 15 | 15 | 16 | 15 | 17 |

220 lbs | 15 | 17 | 17 | 16 | 15 | 15 | 15 | 15 | 16 | 16 | 17 |

225 lbs | 16 | 17 | 17 | 17 | 16 | 15 | 15 | 15 | 17 | 16 | 17 |

230 lbs | 16 | 18 | 18 | 17 | 16 | 15 | 16 | 16 | 17 | 16 | 18 |

235 lbs | 17 | 18 | 18 | 17 | 16 | 16 | 16 | 16 | 17 | 17 | 18 |

240 lbs | 17 | 19 | 18 | 18 | 17 | 16 | 16 | 16 | 18 | 17 | 18 |

245 lbs | 17 | 19 | 19 | 18 | 17 | 16 | 17 | 17 | 18 | 17 | 19 |

250 lbs | 18 | 19 | 19 | 18 | 17 | 17 | 17 | 17 | 19 | 18 | 19 |

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.

← Prev step num | Next step num → |
---|---|

Calories burned in 217 steps | Calories burned in 219 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.

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