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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 mph	2 mph	2.5 mph	3 mph	3.5 mph	4 mph	4.5 mph	5 mph
90 lbs	85	89	77	74	78	80	99	106
95 lbs	90	94	81	79	83	84	105	112
100 lbs	95	99	85	83	87	89	110	118
105 lbs	99	104	89	87	91	93	116	124
110 lbs	104	109	94	91	96	97	121	129
115 lbs	109	114	98	95	100	102	127	135
120 lbs	113	119	102	99	105	106	132	141
125 lbs	118	124	106	103	109	111	138	147
130 lbs	123	129	111	108	113	115	143	153
135 lbs	128	134	115	112	118	120	149	159
140 lbs	132	139	119	116	122	124	154	165
145 lbs	137	144	123	120	126	128	160	171
150 lbs	142	149	128	124	131	133	165	176
155 lbs	146	154	132	128	135	137	171	182
160 lbs	151	159	136	132	139	142	176	188
165 lbs	156	164	140	136	144	146	182	194
170 lbs	161	169	145	141	148	151	187	200
175 lbs	165	174	149	145	152	155	193	206
180 lbs	170	179	153	149	157	159	198	212
185 lbs	175	184	157	153	161	164	204	218
190 lbs	180	189	162	157	165	168	209	224
195 lbs	184	194	166	161	170	173	215	229
200 lbs	189	198	170	165	174	177	221	235
205 lbs	194	203	174	170	179	182	226	241
210 lbs	198	208	179	174	183	186	232	247
215 lbs	203	213	183	178	187	190	237	253
220 lbs	208	218	187	182	192	195	243	259
225 lbs	213	223	191	186	196	199	248	265
230 lbs	217	228	196	190	200	204	254	271
235 lbs	222	233	200	194	205	208	259	277
240 lbs	227	238	204	198	209	213	265	282
245 lbs	232	243	208	203	213	217	270	288
250 lbs	236	248	213	207	218	222	276	294

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 mph	5 mph	6 mph	7 mph	8 mph	9 mph	10 mph	11 mph	12 mph	13 mph	14 mph
90 lbs	96	106	104	100	94	91	93	93	101	97	105
95 lbs	101	112	110	106	99	96	98	98	107	103	111
100 lbs	106	118	116	111	105	101	103	103	112	108	116
105 lbs	112	124	122	117	110	106	108	108	118	113	122
110 lbs	117	129	127	123	115	111	113	113	123	119	128
115 lbs	122	135	133	128	120	116	118	119	129	124	134
120 lbs	128	141	139	134	125	121	123	124	135	130	140
125 lbs	133	147	145	139	131	126	128	129	140	135	146
130 lbs	138	153	151	145	136	131	134	134	146	140	151
135 lbs	144	159	156	150	141	136	139	139	152	146	157
140 lbs	149	165	162	156	146	141	144	144	157	151	163
145 lbs	154	171	168	162	152	146	149	149	163	157	169
150 lbs	159	176	174	167	157	151	154	155	168	162	175
155 lbs	165	182	179	173	162	156	159	160	174	167	180
160 lbs	170	188	185	178	167	161	164	165	180	173	186
165 lbs	175	194	191	184	173	166	170	170	185	178	192
170 lbs	181	200	197	189	178	171	175	175	191	184	198
175 lbs	186	206	203	195	183	176	180	180	196	189	204
180 lbs	191	212	208	200	188	181	185	186	202	194	210
185 lbs	197	218	214	206	193	187	190	191	208	200	215
190 lbs	202	224	220	212	199	192	195	196	213	205	221
195 lbs	207	229	226	217	204	197	200	201	219	211	227
200 lbs	213	235	232	223	209	202	206	206	224	216	233
205 lbs	218	241	237	228	214	207	211	211	230	221	239
210 lbs	223	247	243	234	220	212	216	217	236	227	245
215 lbs	229	253	249	239	225	217	221	222	241	232	250
220 lbs	234	259	255	245	230	222	226	227	247	238	256
225 lbs	239	265	260	251	235	227	231	232	253	243	262
230 lbs	245	271	266	256	240	232	236	237	258	248	268
235 lbs	250	277	272	262	246	237	242	242	264	254	274
240 lbs	255	282	278	267	251	242	247	247	269	259	279
245 lbs	260	288	284	273	256	247	252	253	275	265	285
250 lbs	266	294	289	278	261	252	257	258	281	270	291

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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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.