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How many calories are burned walking 3,001 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,001 steps would burn approximately 145 calories.

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Calories burned walking 3,001 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 mph	2 mph	2.5 mph	3 mph	3.5 mph	4 mph	4.5 mph	5 mph
90 lbs	77	81	70	68	71	72	90	96
95 lbs	82	86	73	71	75	77	95	102
100 lbs	86	90	77	75	79	81	100	107
105 lbs	90	95	81	79	83	85	105	112
110 lbs	95	99	85	83	87	89	110	118
115 lbs	99	104	89	86	91	93	115	123
120 lbs	103	108	93	90	95	97	120	128
125 lbs	107	113	97	94	99	101	125	134
130 lbs	112	117	101	98	103	105	130	139
135 lbs	116	122	104	101	107	109	135	144
140 lbs	120	126	108	105	111	113	140	150
145 lbs	125	131	112	109	115	117	145	155
150 lbs	129	135	116	113	119	121	150	160
155 lbs	133	140	120	117	123	125	155	166
160 lbs	137	144	124	120	127	129	160	171
165 lbs	142	149	128	124	131	133	165	177
170 lbs	146	153	131	128	135	137	170	182
175 lbs	150	158	135	132	139	141	175	187
180 lbs	155	162	139	135	143	145	180	193
185 lbs	159	167	143	139	146	149	185	198
190 lbs	163	171	147	143	150	153	190	203
195 lbs	168	176	151	147	154	157	195	209
200 lbs	172	180	155	150	158	161	200	214
205 lbs	176	185	159	154	162	165	205	219
210 lbs	180	189	162	158	166	169	211	225
215 lbs	185	194	166	162	170	173	216	230
220 lbs	189	198	170	165	174	177	221	235
225 lbs	193	203	174	169	178	181	226	241
230 lbs	198	208	178	173	182	185	231	246
235 lbs	202	212	182	177	186	189	236	251
240 lbs	206	217	186	180	190	193	241	257
245 lbs	211	221	189	184	194	197	246	262
250 lbs	215	226	193	188	198	201	251	267

Calories burned running 3,001 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 mph	5 mph	6 mph	7 mph	8 mph	9 mph	10 mph	11 mph	12 mph	13 mph	14 mph
90 lbs	87	96	95	91	86	82	84	84	92	88	95
95 lbs	92	102	100	96	90	87	89	89	97	93	101
100 lbs	97	107	105	101	95	92	93	94	102	98	106
105 lbs	101	112	111	106	100	96	98	98	107	103	111
110 lbs	106	118	116	111	105	101	103	103	112	108	116
115 lbs	111	123	121	116	109	105	107	108	117	113	122
120 lbs	116	128	126	122	114	110	112	112	122	118	127
125 lbs	121	134	132	127	119	115	117	117	128	123	132
130 lbs	126	139	137	132	124	119	121	122	133	128	138
135 lbs	130	144	142	137	128	124	126	127	138	133	143
140 lbs	135	150	147	142	133	128	131	131	143	137	148
145 lbs	140	155	153	147	138	133	135	136	148	142	154
150 lbs	145	160	158	152	143	137	140	141	153	147	159
155 lbs	150	166	163	157	147	142	145	145	158	152	164
160 lbs	155	171	168	162	152	147	150	150	163	157	169
165 lbs	159	177	174	167	157	151	154	155	168	162	175
170 lbs	164	182	179	172	162	156	159	159	173	167	180
175 lbs	169	187	184	177	166	160	164	164	179	172	185
180 lbs	174	193	189	182	171	165	168	169	184	177	191
185 lbs	179	198	195	187	176	170	173	173	189	182	196
190 lbs	184	203	200	192	181	174	178	178	194	186	201
195 lbs	188	209	205	197	185	179	182	183	199	191	206
200 lbs	193	214	211	203	190	183	187	187	204	196	212
205 lbs	198	219	216	208	195	188	192	192	209	201	217
210 lbs	203	225	221	213	200	192	196	197	214	206	222
215 lbs	208	230	226	218	204	197	201	202	219	211	228
220 lbs	213	235	232	223	209	202	206	206	224	216	233
225 lbs	217	241	237	228	214	206	210	211	230	221	238
230 lbs	222	246	242	233	219	211	215	216	235	226	243
235 lbs	227	251	247	238	223	215	220	220	240	231	249
240 lbs	232	257	253	243	228	220	224	225	245	236	254
245 lbs	237	262	258	248	233	225	229	230	250	240	259
250 lbs	242	267	263	253	238	229	234	234	255	245	265

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 3,001

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Calories burned in 3,000 steps	Calories burned in 3,002 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.