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How many calories are burned walking 3,099 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,099 steps would burn approximately 150 calories.

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Calories burned walking 3,099 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	80	84	72	70	74	75	93	99
95 lbs	84	89	76	74	78	79	98	105
100 lbs	89	93	80	78	82	83	104	110
105 lbs	93	98	84	82	86	87	109	116
110 lbs	98	102	88	85	90	92	114	122
115 lbs	102	107	92	89	94	96	119	127
120 lbs	106	112	96	93	98	100	124	133
125 lbs	111	116	100	97	102	104	129	138
130 lbs	115	121	104	101	106	108	135	144
135 lbs	120	126	108	105	110	112	140	149
140 lbs	124	130	112	109	114	116	145	155
145 lbs	129	135	116	113	119	121	150	160
150 lbs	133	140	120	116	123	125	155	166
155 lbs	138	144	124	120	127	129	160	171
160 lbs	142	149	128	124	131	133	166	177
165 lbs	146	154	132	128	135	137	171	182
170 lbs	151	158	136	132	139	141	176	188
175 lbs	155	163	140	136	143	146	181	193
180 lbs	160	168	144	140	147	150	186	199
185 lbs	164	172	148	144	151	154	192	204
190 lbs	169	177	152	148	155	158	197	210
195 lbs	173	182	156	151	159	162	202	215
200 lbs	177	186	160	155	164	166	207	221
205 lbs	182	191	164	159	168	171	212	226
210 lbs	186	196	168	163	172	175	217	232
215 lbs	191	200	172	167	176	179	223	238
220 lbs	195	205	176	171	180	183	228	243
225 lbs	200	210	180	175	184	187	233	249
230 lbs	204	214	184	179	188	191	238	254
235 lbs	209	219	188	182	192	195	243	260
240 lbs	213	224	192	186	196	200	248	265
245 lbs	217	228	196	190	200	204	254	271
250 lbs	222	233	200	194	204	208	259	276

Calories burned running 3,099 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	90	99	98	94	88	85	87	87	95	91	98
95 lbs	95	105	103	99	93	90	92	92	100	96	104
100 lbs	100	110	109	105	98	95	96	97	105	101	109
105 lbs	105	116	114	110	103	99	101	102	111	106	115
110 lbs	110	122	120	115	108	104	106	106	116	111	120
115 lbs	115	127	125	120	113	109	111	111	121	117	126
120 lbs	120	133	130	125	118	114	116	116	126	122	131
125 lbs	125	138	136	131	123	118	121	121	132	127	137
130 lbs	130	144	141	136	128	123	125	126	137	132	142
135 lbs	135	149	147	141	133	128	130	131	142	137	148
140 lbs	140	155	152	146	137	132	135	136	148	142	153
145 lbs	145	160	158	152	142	137	140	140	153	147	159
150 lbs	150	166	163	157	147	142	145	145	158	152	164
155 lbs	155	171	168	162	152	147	150	150	163	157	169
160 lbs	160	177	174	167	157	151	154	155	169	162	175
165 lbs	165	182	179	173	162	156	159	160	174	167	180
170 lbs	170	188	185	178	167	161	164	165	179	172	186
175 lbs	175	193	190	183	172	166	169	169	184	177	191
180 lbs	180	199	196	188	177	170	174	174	190	182	197
185 lbs	185	204	201	193	182	175	179	179	195	188	202
190 lbs	190	210	207	199	186	180	183	184	200	193	208
195 lbs	195	215	212	204	191	185	188	189	205	198	213
200 lbs	200	221	217	209	196	189	193	194	211	203	219
205 lbs	205	226	223	214	201	194	198	198	216	208	224
210 lbs	210	232	228	220	206	199	203	203	221	213	230
215 lbs	215	238	234	225	211	203	207	208	227	218	235
220 lbs	220	243	239	230	216	208	212	213	232	223	241
225 lbs	225	249	245	235	221	213	217	218	237	228	246
230 lbs	230	254	250	241	226	218	222	223	242	233	251
235 lbs	235	260	255	246	231	222	227	227	248	238	257
240 lbs	240	265	261	251	236	227	232	232	253	243	262
245 lbs	245	271	266	256	240	232	236	237	258	248	268
250 lbs	250	276	272	261	245	237	241	242	263	253	273

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 3,099

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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.