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How many calories are burned walking 353 steps?

Ask anyone how many steps they had today and they'll know exactly what you mean. That's because in today's increasingly sedentary world, how many steps someone takes in any given day has become an important indicator of how active and physically fit they might be. And thanks to devices like smartphones, smart watches, and other fitness trackers, step tracking has become as easy as carrying or wearing a device and letting it track your activity automatically without giving it a second thought.

Of course, it's one thing to say you walked 353 steps, and it's quite another to know how many calories you burned doing so. Any guesses?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 353 steps would burn approximately 17 calories.

While this can give a pretty good estimate for an average person, not everyone weighs the same or walks the same speed. Read on to view chart for different weights and walking/running speeds or calculate another amount.


Calories burned walking 353 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 lbs91088891111
95 lbs101098991112
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110 lbs1112101010101314
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120 lbs1213111111111415
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145 lbs1515131314141718
150 lbs1516141314141819
155 lbs1616141414151820
160 lbs1617151415151920
165 lbs1718151515161921
170 lbs1718151516162021
175 lbs1819161516172122
180 lbs1819161617172123
185 lbs1920171617182223
190 lbs1920171718182224
195 lbs2021181718182325
200 lbs2021181819192425
205 lbs2122191819192426
210 lbs2122191920202526
215 lbs2223201920202527
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225 lbs2324202021212728
230 lbs2324212021222729
235 lbs2425212122222830
240 lbs2425222122232830
245 lbs2526222223232931
250 lbs2527232223242931

Calories burned running 353 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
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110 lbs1314141312121212131314
115 lbs1314141413121313141314
120 lbs1415151413131313141415
125 lbs1416151514131414151416
130 lbs1516161515141414161516
135 lbs1517171615151515161617
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145 lbs1618181716161616171718
150 lbs1719191817161617181719
155 lbs1820191817171717191819
160 lbs1820201918171818191820
165 lbs1921202018181818201921
170 lbs1921212019181919202021
175 lbs2022222120191919212022
180 lbs2023222120192020222122
185 lbs2123232221202020222123
190 lbs2224242321202121232224
195 lbs2225242322212121232324
200 lbs2325252422222222242325
205 lbs2326252423222323252426
210 lbs2426262523232323252426
215 lbs2427272624232424262527
220 lbs2528272625242424262527
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230 lbs2629282726252525282729
235 lbs2730292826252626282729
240 lbs2730302927262626292830
245 lbs2831302927262727292831
250 lbs2831313028272728302931

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 353

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Calories burned in 352 steps Calories burned in 354 steps

Sources

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.


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