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How many calories are burned walking 34,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 34,000 steps would burn approximately 1,643 calories.

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Calories burned walking 34,000 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 lbs8769207887678078211,0221,091
95 lbs9259718328098528671,0791,151
100 lbs9731,0228768528979131,1361,212
105 lbs1,0221,0739208949429581,1921,273
110 lbs1,0711,1249649379871,0041,2491,333
115 lbs1,1191,1751,0089801,0321,0501,3061,394
120 lbs1,1681,2271,0511,0221,0761,0951,3631,454
125 lbs1,2171,2781,0951,0651,1211,1411,4201,515
130 lbs1,2651,3291,1391,1071,1661,1861,4761,576
135 lbs1,3141,3801,1831,1501,2111,2321,5331,636
140 lbs1,3631,4311,2271,1921,2561,2781,5901,697
145 lbs1,4121,4821,2701,2351,3011,3231,6471,757
150 lbs1,4601,5331,3141,2781,3451,3691,7041,818
155 lbs1,5091,5841,3581,3201,3901,4151,7601,879
160 lbs1,5581,6351,4021,3631,4351,4601,8171,939
165 lbs1,6061,6871,4461,4051,4801,5061,8742,000
170 lbs1,6551,7381,4891,4481,5251,5511,9312,060
175 lbs1,7041,7891,5331,4911,5701,5971,9872,121
180 lbs1,7521,8401,5771,5331,6151,6432,0442,182
185 lbs1,8011,8911,6211,5761,6591,6882,1012,242
190 lbs1,8501,9421,6651,6181,7041,7342,1582,303
195 lbs1,8981,9931,7081,6611,7491,7802,2152,363
200 lbs1,9472,0441,7521,7041,7941,8252,2712,424
205 lbs1,9962,0951,7961,7461,8391,8712,3282,484
210 lbs2,0442,1461,8401,7891,8841,9162,3852,545
215 lbs2,0932,1981,8841,8311,9281,9622,4422,606
220 lbs2,1422,2491,9271,8741,9732,0082,4992,666
225 lbs2,1902,3001,9711,9162,0182,0532,5552,727
230 lbs2,2392,3512,0151,9592,0632,0992,6122,787
235 lbs2,2882,4022,0592,0022,1082,1452,6692,848
240 lbs2,3362,4532,1032,0442,1532,1902,7262,909
245 lbs2,3852,5042,1462,0872,1982,2362,7822,969
250 lbs2,4342,5552,1902,1292,2422,2822,8393,030

Calories burned running 34,000 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 lbs9861,0911,0731,0339699359539561,0401,0011,079
95 lbs1,0401,1511,1331,0901,0239861,0061,0091,0981,0561,139
100 lbs1,0951,2121,1921,1471,0771,0381,0591,0621,1561,1121,199
105 lbs1,1501,2731,2521,2051,1311,0901,1121,1151,2141,1681,259
110 lbs1,2051,3331,3121,2621,1851,1421,1641,1681,2721,2231,319
115 lbs1,2591,3941,3711,3191,2381,1941,2171,2211,3291,2791,379
120 lbs1,3141,4541,4311,3771,2921,2461,2701,2741,3871,3341,439
125 lbs1,3691,5151,4911,4341,3461,2981,3231,3271,4451,3901,499
130 lbs1,4241,5761,5501,4911,4001,3501,3761,3811,5031,4461,559
135 lbs1,4781,6361,6101,5491,4541,4021,4291,4341,5611,5011,619
140 lbs1,5331,6971,6691,6061,5081,4541,4821,4871,6181,5571,679
145 lbs1,5881,7571,7291,6641,5611,5061,5351,5401,6761,6121,739
150 lbs1,6431,8181,7891,7211,6151,5581,5881,5931,7341,6681,799
155 lbs1,6971,8791,8481,7781,6691,6091,6411,6461,7921,7241,859
160 lbs1,7521,9391,9081,8361,7231,6611,6941,6991,8501,7791,919
165 lbs1,8072,0001,9681,8931,7771,7131,7471,7521,9071,8351,979
170 lbs1,8622,0602,0271,9501,8311,7651,8001,8051,9651,8902,039
175 lbs1,9162,1212,0872,0081,8851,8171,8531,8582,0231,9462,099
180 lbs1,9712,1822,1462,0651,9381,8691,9061,9122,0812,0022,159
185 lbs2,0262,2422,2062,1221,9921,9211,9581,9652,1392,0572,219
190 lbs2,0812,3032,2662,1802,0461,9732,0112,0182,1962,1132,279
195 lbs2,1362,3632,3252,2372,1002,0252,0642,0712,2542,1682,339
200 lbs2,1902,4242,3852,2952,1542,0772,1172,1242,3122,2242,399
205 lbs2,2452,4842,4452,3522,2082,1292,1702,1772,3702,2802,459
210 lbs2,3002,5452,5042,4092,2612,1812,2232,2302,4282,3352,519
215 lbs2,3552,6062,5642,4672,3152,2322,2762,2832,4852,3912,579
220 lbs2,4092,6662,6232,5242,3692,2842,3292,3362,5432,4462,639
225 lbs2,4642,7272,6832,5812,4232,3362,3822,3892,6012,5022,699
230 lbs2,5192,7872,7432,6392,4772,3882,4352,4422,6592,5582,759
235 lbs2,5742,8482,8022,6962,5312,4402,4882,4962,7172,6132,819
240 lbs2,6282,9092,8622,7532,5852,4922,5412,5492,7742,6692,879
245 lbs2,6832,9692,9222,8112,6382,5442,5942,6022,8322,7242,939
250 lbs2,7383,0302,9812,8682,6922,5962,6472,6552,8902,7802,999

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 34,000

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Calories burned in 33,999 steps Calories burned in 34,001 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.