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How many calories are burned walking 3,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,000 steps would burn approximately 145 calories.

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Calories burned walking 3,000 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 lbs7781706871729096
95 lbs82867371757695102
100 lbs869077757981100107
105 lbs909581798385105112
110 lbs949985838789110118
115 lbs9910489869193115123
120 lbs10310893909597120128
125 lbs107113979499101125134
130 lbs11211710098103105130139
135 lbs116122104101107109135144
140 lbs120126108105111113140150
145 lbs125131112109115117145155
150 lbs129135116113119121150160
155 lbs133140120116123125155166
160 lbs137144124120127129160171
165 lbs142149128124131133165176
170 lbs146153131128135137170182
175 lbs150158135132139141175187
180 lbs155162139135142145180192
185 lbs159167143139146149185198
190 lbs163171147143150153190203
195 lbs167176151147154157195209
200 lbs172180155150158161200214
205 lbs176185158154162165205219
210 lbs180189162158166169210225
215 lbs185194166162170173215230
220 lbs189198170165174177220235
225 lbs193203174169178181225241
230 lbs198207178173182185230246
235 lbs202212182177186189235251
240 lbs206216186180190193241257
245 lbs210221189184194197246262
250 lbs215225193188198201251267

Calories burned running 3,000 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 lbs8796959186828484928895
95 lbs9210210096908789899793101
100 lbs971071051019592939410298106
105 lbs101112110106100969898107103111
110 lbs106118116111105101103103112108116
115 lbs111123121116109105107108117113122
120 lbs116128126121114110112112122118127
125 lbs121134132127119115117117127123132
130 lbs126139137132124119121122133128138
135 lbs130144142137128124126126138132143
140 lbs135150147142133128131131143137148
145 lbs140155153147138133135136148142153
150 lbs145160158152143137140141153147159
155 lbs150166163157147142145145158152164
160 lbs155171168162152147149150163157169
165 lbs159176174167157151154155168162175
170 lbs164182179172162156159159173167180
175 lbs169187184177166160163164178172185
180 lbs174192189182171165168169184177190
185 lbs179198195187176169173173189182196
190 lbs184203200192181174177178194186201
195 lbs188209205197185179182183199191206
200 lbs193214210202190183187187204196212
205 lbs198219216208195188191192209201217
210 lbs203225221213200192196197214206222
215 lbs208230226218204197201201219211228
220 lbs213235231223209202205206224216233
225 lbs217241237228214206210211229221238
230 lbs222246242233219211215216235226243
235 lbs227251247238223215220220240231249
240 lbs232257253243228220224225245235254
245 lbs237262258248233224229230250240259
250 lbs242267263253238229234234255245265

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 3,000

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Calories burned in 2,999 steps Calories burned in 3,001 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.