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How many calories are burned walking 3,501 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,501 steps would burn approximately 169 calories.

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Calories burned walking 3,501 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	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	111	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	144
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	179	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	216	226	194	189	199	202	251	268
220 lbs	221	232	198	193	203	207	257	275
225 lbs	226	237	203	197	208	211	263	281
230 lbs	231	242	207	202	212	216	269	287
235 lbs	236	247	212	206	217	221	275	293
240 lbs	241	253	217	210	222	226	281	300
245 lbs	246	258	221	215	226	230	287	306
250 lbs	251	263	226	219	231	235	292	312

Calories burned running 3,501 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	101	112	111	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	115	124
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	144	141	136	128	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	164	181	178	171	161	155	158	159	173	166	179
150 lbs	169	187	184	177	166	160	164	164	179	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	189	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	219	205	198	202	202	220	212	228
190 lbs	214	237	233	224	211	203	207	208	226	218	235
195 lbs	220	243	239	230	216	208	213	213	232	223	241
200 lbs	226	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	225	229	230	250	240	259
215 lbs	242	268	264	254	238	230	234	235	256	246	266
220 lbs	248	275	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	252	274	263	284
235 lbs	265	293	289	278	261	251	256	257	280	269	290
240 lbs	271	300	295	284	266	257	262	262	286	275	296
245 lbs	276	306	301	289	272	262	267	268	292	281	303
250 lbs	282	312	307	295	277	267	273	273	298	286	309

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 3,501

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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.