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How many calories are burned walking 288 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 288 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, 288 steps would burn approximately 14 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 288 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 lbs78767799
95 lbs887777910
100 lbs8977881010
105 lbs9988881011
110 lbs91088891111
115 lbs91098991112
120 lbs101099991212
125 lbs1011999101213
130 lbs111110910101313
135 lbs1112101010101314
140 lbs1212101011111314
145 lbs1213111011111415
150 lbs1213111111121415
155 lbs1313121112121516
160 lbs1314121212121516
165 lbs1414121213131617
170 lbs1415131213131617
175 lbs1415131313141718
180 lbs1516131314141718
185 lbs1516141314141819
190 lbs1616141414151820
195 lbs1617141415151920
200 lbs1617151415151921
205 lbs1718151516162021
210 lbs1718161516162022
215 lbs1819161616172122
220 lbs1819161617172123
225 lbs1919171617172223
230 lbs1920171717182224
235 lbs1920171718182324
240 lbs2021181718192325
245 lbs2021181819192425
250 lbs2122191819192426

Calories burned running 288 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 lbs89998888989
95 lbs91010998999910
100 lbs9101010999910910
105 lbs1011111010999101011
110 lbs1011111110101010111011
115 lbs1112121110101010111112
120 lbs1112121211111111121112
125 lbs1213131211111111121213
130 lbs1213131312111212131213
135 lbs1314141312121212131314
140 lbs1314141413121313141314
145 lbs1315151413131313141415
150 lbs1415151514131313151415
155 lbs1416161514141414151516
160 lbs1516161615141414161516
165 lbs1517171615151515161617
170 lbs1617171716151515171617
175 lbs1618181716151616171618
180 lbs1718181716161616181718
185 lbs1719191817161717181719
190 lbs1820191817171717191819
195 lbs1820201918171718191820
200 lbs1921201918181818201920
205 lbs1921212019181818201921
210 lbs1922212019181919212021
215 lbs2022222120191919212022
220 lbs2023222120192020222122
225 lbs2123232221202020222123
230 lbs2124232221202121232223
235 lbs2224242321212121232224
240 lbs2225242322212222242324
245 lbs2325252422222222242325
250 lbs2326252423222222242425

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 288

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Calories burned in 287 steps Calories burned in 289 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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