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How many calories are burned walking 3,500 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,500 steps would burn approximately 169 calories.

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Calories burned walking 3,500 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 lbs909581798385105112
95 lbs9510086838889111119
100 lbs10010590889294117125
105 lbs10511095929799123131
110 lbs1101169996102103129137
115 lbs115121104101106108134143
120 lbs120126108105111113140150
125 lbs125132113110115117146156
130 lbs130137117114120122152162
135 lbs135142122118125127158168
140 lbs140147126123129132164175
145 lbs145153131127134136170181
150 lbs150158135132139141175187
155 lbs155163140136143146181193
160 lbs160168144140148150187200
165 lbs165174149145152155193206
170 lbs170179153149157160199212
175 lbs175184158153162164205218
180 lbs180189162158166169210225
185 lbs185195167162171174216231
190 lbs190200171167175178222237
195 lbs195205176171180183228243
200 lbs200210180175185188234250
205 lbs205216185180189193240256
210 lbs210221189184194197246262
215 lbs215226194189199202251268
220 lbs220231198193203207257274
225 lbs225237203197208211263281
230 lbs230242207202212216269287
235 lbs235247212206217221275293
240 lbs241253216210222225281299
245 lbs246258221215226230286306
250 lbs251263225219231235292312

Calories burned running 3,500 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 lbs101112110106100969898107103111
95 lbs107119117112105102104104113109117
100 lbs113125123118111107109109119114123
105 lbs118131129124116112114115125120130
110 lbs124137135130122118120120131126136
115 lbs130143141136127123125126137132142
120 lbs135150147142133128131131143137148
125 lbs141156153148139134136137149143154
130 lbs147162160154144139142142155149161
135 lbs152168166159150144147148161155167
140 lbs158175172165155150153153167160173
145 lbs163181178171161155158159173166179
150 lbs169187184177166160163164178172185
155 lbs175193190183172166169169184177191
160 lbs180200196189177171174175190183198
165 lbs186206203195183176180180196189204
170 lbs192212209201188182185186202195210
175 lbs197218215207194187191191208200216
180 lbs203225221213200192196197214206222
185 lbs209231227218205198202202220212228
190 lbs214237233224211203207208226217235
195 lbs220243239230216208213213232223241
200 lbs225250246236222214218219238229247
205 lbs231256252242227219223224244235253
210 lbs237262258248233224229230250240259
215 lbs242268264254238230234235256246265
220 lbs248274270260244235240241262252272
225 lbs254281276266249241245246268258278
230 lbs259287282272255246251251274263284
235 lbs265293288278261251256257280269290
240 lbs271299295283266257262262286275296
245 lbs276306301289272262267268292280303
250 lbs282312307295277267272273297286309

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 3,500

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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.