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How many calories are burned walking 3,301 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,301 steps would burn approximately 159 calories.

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Calories burned walking 3,301 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 lbs85897774788099106
95 lbs909481798384105112
100 lbs959985838789110118
105 lbs9910489879193116124
110 lbs10410994919697121129
115 lbs1091149895100102127135
120 lbs11311910299105106132141
125 lbs118124106103109111138147
130 lbs123129111108113115143153
135 lbs128134115112118120149159
140 lbs132139119116122124154165
145 lbs137144123120126128160171
150 lbs142149128124131133165176
155 lbs146154132128135137171182
160 lbs151159136132139142176188
165 lbs156164140136144146182194
170 lbs161169145141148151187200
175 lbs165174149145152155193206
180 lbs170179153149157159198212
185 lbs175184157153161164204218
190 lbs180189162157165168209224
195 lbs184194166161170173215229
200 lbs189198170165174177221235
205 lbs194203174170179182226241
210 lbs198208179174183186232247
215 lbs203213183178187190237253
220 lbs208218187182192195243259
225 lbs213223191186196199248265
230 lbs217228196190200204254271
235 lbs222233200194205208259277
240 lbs227238204198209213265282
245 lbs232243208203213217270288
250 lbs236248213207218222276294

Calories burned running 3,301 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 lbs961061041009491939310197105
95 lbs10111211010699969898107103111
100 lbs106118116111105101103103112108116
105 lbs112124122117110106108108118113122
110 lbs117129127123115111113113123119128
115 lbs122135133128120116118119129124134
120 lbs128141139134125121123124135130140
125 lbs133147145139131126128129140135146
130 lbs138153151145136131134134146140151
135 lbs144159156150141136139139152146157
140 lbs149165162156146141144144157151163
145 lbs154171168162152146149149163157169
150 lbs159176174167157151154155168162175
155 lbs165182179173162156159160174167180
160 lbs170188185178167161164165180173186
165 lbs175194191184173166170170185178192
170 lbs181200197189178171175175191184198
175 lbs186206203195183176180180196189204
180 lbs191212208200188181185186202194210
185 lbs197218214206193187190191208200215
190 lbs202224220212199192195196213205221
195 lbs207229226217204197200201219211227
200 lbs213235232223209202206206224216233
205 lbs218241237228214207211211230221239
210 lbs223247243234220212216217236227245
215 lbs229253249239225217221222241232250
220 lbs234259255245230222226227247238256
225 lbs239265260251235227231232253243262
230 lbs245271266256240232236237258248268
235 lbs250277272262246237242242264254274
240 lbs255282278267251242247247269259279
245 lbs260288284273256247252253275265285
250 lbs266294289278261252257258281270291

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 3,301

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Calories burned in 3,300 steps Calories burned in 3,302 steps



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.