Home > Resources > Steps to calories calculator > 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.

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 | 90 | 95 | 81 | 79 | 83 | 85 | 105 | 112 |

95 lbs | 95 | 100 | 86 | 83 | 88 | 89 | 111 | 119 |

100 lbs | 100 | 105 | 90 | 88 | 92 | 94 | 117 | 125 |

105 lbs | 105 | 110 | 95 | 92 | 97 | 99 | 123 | 131 |

110 lbs | 110 | 116 | 99 | 96 | 102 | 103 | 129 | 137 |

115 lbs | 115 | 121 | 104 | 101 | 106 | 108 | 134 | 143 |

120 lbs | 120 | 126 | 108 | 105 | 111 | 113 | 140 | 150 |

125 lbs | 125 | 132 | 113 | 110 | 115 | 117 | 146 | 156 |

130 lbs | 130 | 137 | 117 | 114 | 120 | 122 | 152 | 162 |

135 lbs | 135 | 142 | 122 | 118 | 125 | 127 | 158 | 168 |

140 lbs | 140 | 147 | 126 | 123 | 129 | 132 | 164 | 175 |

145 lbs | 145 | 153 | 131 | 127 | 134 | 136 | 170 | 181 |

150 lbs | 150 | 158 | 135 | 132 | 139 | 141 | 175 | 187 |

155 lbs | 155 | 163 | 140 | 136 | 143 | 146 | 181 | 193 |

160 lbs | 160 | 168 | 144 | 140 | 148 | 150 | 187 | 200 |

165 lbs | 165 | 174 | 149 | 145 | 152 | 155 | 193 | 206 |

170 lbs | 170 | 179 | 153 | 149 | 157 | 160 | 199 | 212 |

175 lbs | 175 | 184 | 158 | 153 | 162 | 164 | 205 | 218 |

180 lbs | 180 | 189 | 162 | 158 | 166 | 169 | 210 | 225 |

185 lbs | 185 | 195 | 167 | 162 | 171 | 174 | 216 | 231 |

190 lbs | 190 | 200 | 171 | 167 | 175 | 178 | 222 | 237 |

195 lbs | 195 | 205 | 176 | 171 | 180 | 183 | 228 | 243 |

200 lbs | 200 | 210 | 180 | 175 | 185 | 188 | 234 | 250 |

205 lbs | 205 | 216 | 185 | 180 | 189 | 193 | 240 | 256 |

210 lbs | 210 | 221 | 189 | 184 | 194 | 197 | 246 | 262 |

215 lbs | 215 | 226 | 194 | 189 | 199 | 202 | 251 | 268 |

220 lbs | 220 | 231 | 198 | 193 | 203 | 207 | 257 | 274 |

225 lbs | 225 | 237 | 203 | 197 | 208 | 211 | 263 | 281 |

230 lbs | 230 | 242 | 207 | 202 | 212 | 216 | 269 | 287 |

235 lbs | 235 | 247 | 212 | 206 | 217 | 221 | 275 | 293 |

240 lbs | 241 | 253 | 216 | 210 | 222 | 225 | 281 | 299 |

245 lbs | 246 | 258 | 221 | 215 | 226 | 230 | 286 | 306 |

250 lbs | 251 | 263 | 225 | 219 | 231 | 235 | 292 | 312 |

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 | 101 | 112 | 110 | 106 | 100 | 96 | 98 | 98 | 107 | 103 | 111 |

95 lbs | 107 | 119 | 117 | 112 | 105 | 102 | 104 | 104 | 113 | 109 | 117 |

100 lbs | 113 | 125 | 123 | 118 | 111 | 107 | 109 | 109 | 119 | 114 | 123 |

105 lbs | 118 | 131 | 129 | 124 | 116 | 112 | 114 | 115 | 125 | 120 | 130 |

110 lbs | 124 | 137 | 135 | 130 | 122 | 118 | 120 | 120 | 131 | 126 | 136 |

115 lbs | 130 | 143 | 141 | 136 | 127 | 123 | 125 | 126 | 137 | 132 | 142 |

120 lbs | 135 | 150 | 147 | 142 | 133 | 128 | 131 | 131 | 143 | 137 | 148 |

125 lbs | 141 | 156 | 153 | 148 | 139 | 134 | 136 | 137 | 149 | 143 | 154 |

130 lbs | 147 | 162 | 160 | 154 | 144 | 139 | 142 | 142 | 155 | 149 | 161 |

135 lbs | 152 | 168 | 166 | 159 | 150 | 144 | 147 | 148 | 161 | 155 | 167 |

140 lbs | 158 | 175 | 172 | 165 | 155 | 150 | 153 | 153 | 167 | 160 | 173 |

145 lbs | 163 | 181 | 178 | 171 | 161 | 155 | 158 | 159 | 173 | 166 | 179 |

150 lbs | 169 | 187 | 184 | 177 | 166 | 160 | 163 | 164 | 178 | 172 | 185 |

155 lbs | 175 | 193 | 190 | 183 | 172 | 166 | 169 | 169 | 184 | 177 | 191 |

160 lbs | 180 | 200 | 196 | 189 | 177 | 171 | 174 | 175 | 190 | 183 | 198 |

165 lbs | 186 | 206 | 203 | 195 | 183 | 176 | 180 | 180 | 196 | 189 | 204 |

170 lbs | 192 | 212 | 209 | 201 | 188 | 182 | 185 | 186 | 202 | 195 | 210 |

175 lbs | 197 | 218 | 215 | 207 | 194 | 187 | 191 | 191 | 208 | 200 | 216 |

180 lbs | 203 | 225 | 221 | 213 | 200 | 192 | 196 | 197 | 214 | 206 | 222 |

185 lbs | 209 | 231 | 227 | 218 | 205 | 198 | 202 | 202 | 220 | 212 | 228 |

190 lbs | 214 | 237 | 233 | 224 | 211 | 203 | 207 | 208 | 226 | 217 | 235 |

195 lbs | 220 | 243 | 239 | 230 | 216 | 208 | 213 | 213 | 232 | 223 | 241 |

200 lbs | 225 | 250 | 246 | 236 | 222 | 214 | 218 | 219 | 238 | 229 | 247 |

205 lbs | 231 | 256 | 252 | 242 | 227 | 219 | 223 | 224 | 244 | 235 | 253 |

210 lbs | 237 | 262 | 258 | 248 | 233 | 224 | 229 | 230 | 250 | 240 | 259 |

215 lbs | 242 | 268 | 264 | 254 | 238 | 230 | 234 | 235 | 256 | 246 | 265 |

220 lbs | 248 | 274 | 270 | 260 | 244 | 235 | 240 | 241 | 262 | 252 | 272 |

225 lbs | 254 | 281 | 276 | 266 | 249 | 241 | 245 | 246 | 268 | 258 | 278 |

230 lbs | 259 | 287 | 282 | 272 | 255 | 246 | 251 | 251 | 274 | 263 | 284 |

235 lbs | 265 | 293 | 288 | 278 | 261 | 251 | 256 | 257 | 280 | 269 | 290 |

240 lbs | 271 | 299 | 295 | 283 | 266 | 257 | 262 | 262 | 286 | 275 | 296 |

245 lbs | 276 | 306 | 301 | 289 | 272 | 262 | 267 | 268 | 292 | 280 | 303 |

250 lbs | 282 | 312 | 307 | 295 | 277 | 267 | 272 | 273 | 297 | 286 | 309 |

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.

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Calories burned in 3,499 steps | Calories burned in 3,501 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.