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How many calories are burned walking 304 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 304 steps would burn approximately 15 calories.

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Calories burned walking 304 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	8	8	7	7	7	7	9	10
95 lbs	8	9	7	7	8	8	10	10
100 lbs	9	9	8	8	8	8	10	11
105 lbs	9	10	8	8	8	9	11	11
110 lbs	10	10	9	8	9	9	11	12
115 lbs	10	11	9	9	9	9	12	12
120 lbs	10	11	9	9	10	10	12	13
125 lbs	11	11	10	10	10	10	13	14
130 lbs	11	12	10	10	10	11	13	14
135 lbs	12	12	11	10	11	11	14	15
140 lbs	12	13	11	11	11	11	14	15
145 lbs	13	13	11	11	12	12	15	16
150 lbs	13	14	12	11	12	12	15	16
155 lbs	13	14	12	12	12	13	16	17
160 lbs	14	15	13	12	13	13	16	17
165 lbs	14	15	13	13	13	13	17	18
170 lbs	15	16	13	13	14	14	17	18
175 lbs	15	16	14	13	14	14	18	19
180 lbs	16	16	14	14	14	15	18	20
185 lbs	16	17	14	14	15	15	19	20
190 lbs	17	17	15	14	15	16	19	21
195 lbs	17	18	15	15	16	16	20	21
200 lbs	17	18	16	15	16	16	20	22
205 lbs	18	19	16	16	16	17	21	22
210 lbs	18	19	16	16	17	17	21	23
215 lbs	19	20	17	16	17	18	22	23
220 lbs	19	20	17	17	18	18	22	24
225 lbs	20	21	18	17	18	18	23	24
230 lbs	20	21	18	18	18	19	23	25
235 lbs	20	21	18	18	19	19	24	25
240 lbs	21	22	19	18	19	20	24	26
245 lbs	21	22	19	19	20	20	25	27
250 lbs	22	23	20	19	20	20	25	27

Calories burned running 304 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	9	10	10	9	9	8	9	9	9	9	10
95 lbs	9	10	10	10	9	9	9	9	10	9	10
100 lbs	10	11	11	10	10	9	9	9	10	10	11
105 lbs	10	11	11	11	10	10	10	10	11	10	11
110 lbs	11	12	12	11	11	10	10	10	11	11	12
115 lbs	11	12	12	12	11	11	11	11	12	11	12
120 lbs	12	13	13	12	12	11	11	11	12	12	13
125 lbs	12	14	13	13	12	12	12	12	13	12	13
130 lbs	13	14	14	13	13	12	12	12	13	13	14
135 lbs	13	15	14	14	13	13	13	13	14	13	14
140 lbs	14	15	15	14	13	13	13	13	14	14	15
145 lbs	14	16	15	15	14	13	14	14	15	14	16
150 lbs	15	16	16	15	14	14	14	14	16	15	16
155 lbs	15	17	17	16	15	14	15	15	16	15	17
160 lbs	16	17	17	16	15	15	15	15	17	16	17
165 lbs	16	18	18	17	16	15	16	16	17	16	18
170 lbs	17	18	18	17	16	16	16	16	18	17	18
175 lbs	17	19	19	18	17	16	17	17	18	17	19
180 lbs	18	20	19	18	17	17	17	17	19	18	19
185 lbs	18	20	20	19	18	17	18	18	19	18	20
190 lbs	19	21	20	19	18	18	18	18	20	19	20
195 lbs	19	21	21	20	19	18	18	19	20	19	21
200 lbs	20	22	21	21	19	19	19	19	21	20	21
205 lbs	20	22	22	21	20	19	19	19	21	20	22
210 lbs	21	23	22	22	20	19	20	20	22	21	23
215 lbs	21	23	23	22	21	20	20	20	22	21	23
220 lbs	22	24	23	23	21	20	21	21	23	22	24
225 lbs	22	24	24	23	22	21	21	21	23	22	24
230 lbs	23	25	25	24	22	21	22	22	24	23	25
235 lbs	23	25	25	24	23	22	22	22	24	23	25
240 lbs	24	26	26	25	23	22	23	23	25	24	26
245 lbs	24	27	26	25	24	23	23	23	25	24	26
250 lbs	24	27	27	26	24	23	24	24	26	25	27

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 304

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Calories burned in 303 steps	Calories burned in 305 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.