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How many calories are burned walking 3,100 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,100 steps would burn approximately 150 calories.

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Calories burned walking 3,100 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 lbs8084727074759399
95 lbs84897674787998105
100 lbs899380788283104111
105 lbs939884828687109116
110 lbs9810388859092114122
115 lbs10210792899496119127
120 lbs107112969398100124133
125 lbs11111610097102104129138
130 lbs115121104101106108135144
135 lbs120126108105110112140149
140 lbs124130112109114116145155
145 lbs129135116113119121150160
150 lbs133140120116123125155166
155 lbs138144124120127129161171
160 lbs142149128124131133166177
165 lbs146154132128135137171182
170 lbs151158136132139141176188
175 lbs155163140136143146181193
180 lbs160168144140147150186199
185 lbs164172148144151154192204
190 lbs169177152148155158197210
195 lbs173182156151159162202215
200 lbs178186160155164166207221
205 lbs182191164159168171212227
210 lbs186196168163172175217232
215 lbs191200172167176179223238
220 lbs195205176171180183228243
225 lbs200210180175184187233249
230 lbs204214184179188191238254
235 lbs209219188183192196243260
240 lbs213224192186196200249265
245 lbs217228196190200204254271
250 lbs222233200194204208259276

Calories burned running 3,100 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 lbs9099989488858787959198
95 lbs95105103999390929210096104
100 lbs10011110910598959797105101109
105 lbs10511611411010399101102111106115
110 lbs110122120115108104106107116112120
115 lbs115127125120113109111111121117126
120 lbs120133130126118114116116126122131
125 lbs125138136131123118121121132127137
130 lbs130144141136128123125126137132142
135 lbs135149147141133128130131142137148
140 lbs140155152146137133135136148142153
145 lbs145160158152142137140140153147159
150 lbs150166163157147142145145158152164
155 lbs155171169162152147150150163157170
160 lbs160177174167157151154155169162175
165 lbs165182179173162156159160174167180
170 lbs170188185178167161164165179172186
175 lbs175193190183172166169169184177191
180 lbs180199196188177170174174190182197
185 lbs185204201194182175179179195188202
190 lbs190210207199187180183184200193208
195 lbs195215212204191185188189206198213
200 lbs200221217209196189193194211203219
205 lbs205227223214201194198198216208224
210 lbs210232228220206199203203221213230
215 lbs215238234225211204208208227218235
220 lbs220243239230216208212213232223241
225 lbs225249245235221213217218237228246
230 lbs230254250241226218222223242233252
235 lbs235260256246231222227228248238257
240 lbs240265261251236227232232253243262
245 lbs245271266256241232236237258248268
250 lbs250276272262245237241242263253273

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 3,100

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Calories burned in 3,099 steps Calories burned in 3,101 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.