Home > Resources > Steps to calories calculator > 303 steps

How many calories are burned walking 303 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 303 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, 303 steps would burn approximately 15 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 303 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 lbs887777910
95 lbs8977881010
100 lbs9988881011
105 lbs91088891111
110 lbs101098991112
115 lbs101099991212
120 lbs10119910101213
125 lbs111110910101314
130 lbs1112101010111314
135 lbs1212111011111415
140 lbs1213111111111415
145 lbs1313111112121516
150 lbs1314121112121516
155 lbs1314121212131617
160 lbs1415121213131617
165 lbs1415131313131718
170 lbs1515131314141718
175 lbs1516141314141819
180 lbs1616141414151819
185 lbs1617141415151920
190 lbs1617151415151921
195 lbs1718151516162021
200 lbs1718161516162022
205 lbs1819161616172122
210 lbs1819161617172123
215 lbs1920171617172223
220 lbs1920171718182224
225 lbs2020181718182324
230 lbs2021181718192325
235 lbs2021181819192425
240 lbs2122191819202426
245 lbs2122191920202526
250 lbs2223201920202527

Calories burned running 303 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 lbs91010998899910
95 lbs9101010999910910
100 lbs1011111010999101011
105 lbs1011111110101010111011
110 lbs1112121111101010111112
115 lbs1112121211111111121112
120 lbs1213131212111111121213
125 lbs1214131312121212131213
130 lbs1314141312121212131314
135 lbs1315141413121313141314
140 lbs1415151413131313141415
145 lbs1416151514131414151415
150 lbs1516161514141414151516
155 lbs1517161615141515161517
160 lbs1617171615151515161617
165 lbs1618181716151616171618
170 lbs1718181716161616181718
175 lbs1719191817161717181719
180 lbs1819191817171717191819
185 lbs1820201918171718191820
190 lbs1921201918181818201920
195 lbs1921212019181818201921
200 lbs2022212019191919212021
205 lbs2022222120191919212022
210 lbs2023222120192020222122
215 lbs2123232221202020222123
220 lbs2124232221202121232224
225 lbs2224242322212121232224
230 lbs2225242422212222242325
235 lbs2325252423222222242325
240 lbs2326262523222323252426
245 lbs2426262524232323252426
250 lbs2427272624232424262527

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 303

← Prev step num Next step num →
Calories burned in 302 steps Calories burned in 304 steps

Sources

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.

As seen in

New York Times


Popular pages

🩸
Blood pressure lookup

Look up any blood pressure and learn if it's high, low, or normal.


πŸšΆβ€β™€οΈ
Steps to miles calculator

Convert any number of steps walked to an amount in miles.


πŸ“ˆ
HSA investment calculator

Compare how an investment will grow in an HSA vs traditional retirement accounts like a 401(k) and Roth IRA. The results might surprise you!


πŸ‘΄
Life expectancy calculator

Look up your life expectancy based on the latest data from the Social Security Administration.


πŸ”
BMI calculator

BMI is a quick way to determine if you're a healthy weight, overweight, or obese.