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How many calories are burned walking 353 steps?

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.

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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 mph	2 mph	2.5 mph	3 mph	3.5 mph	4 mph	4.5 mph	5 mph
90 lbs	9	10	8	8	8	9	11	11
95 lbs	10	10	9	8	9	9	11	12
100 lbs	10	11	9	9	9	9	12	13
105 lbs	11	11	10	9	10	10	12	13
110 lbs	11	12	10	10	10	10	13	14
115 lbs	12	12	10	10	11	11	14	14
120 lbs	12	13	11	11	11	11	14	15
125 lbs	13	13	11	11	12	12	15	16
130 lbs	13	14	12	11	12	12	15	16
135 lbs	14	14	12	12	13	13	16	17
140 lbs	14	15	13	12	13	13	17	18
145 lbs	15	15	13	13	14	14	17	18
150 lbs	15	16	14	13	14	14	18	19
155 lbs	16	16	14	14	14	15	18	20
160 lbs	16	17	15	14	15	15	19	20
165 lbs	17	18	15	15	15	16	19	21
170 lbs	17	18	15	15	16	16	20	21
175 lbs	18	19	16	15	16	17	21	22
180 lbs	18	19	16	16	17	17	21	23
185 lbs	19	20	17	16	17	18	22	23
190 lbs	19	20	17	17	18	18	22	24
195 lbs	20	21	18	17	18	18	23	25
200 lbs	20	21	18	18	19	19	24	25
205 lbs	21	22	19	18	19	19	24	26
210 lbs	21	22	19	19	20	20	25	26
215 lbs	22	23	20	19	20	20	25	27
220 lbs	22	23	20	19	20	21	26	28
225 lbs	23	24	20	20	21	21	27	28
230 lbs	23	24	21	20	21	22	27	29
235 lbs	24	25	21	21	22	22	28	30
240 lbs	24	25	22	21	22	23	28	30
245 lbs	25	26	22	22	23	23	29	31
250 lbs	25	27	23	22	23	24	29	31

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 mph	5 mph	6 mph	7 mph	8 mph	9 mph	10 mph	11 mph	12 mph	13 mph	14 mph
90 lbs	10	11	11	11	10	10	10	10	11	10	11
95 lbs	11	12	12	11	11	10	10	10	11	11	12
100 lbs	11	13	12	12	11	11	11	11	12	12	12
105 lbs	12	13	13	13	12	11	12	12	13	12	13
110 lbs	13	14	14	13	12	12	12	12	13	13	14
115 lbs	13	14	14	14	13	12	13	13	14	13	14
120 lbs	14	15	15	14	13	13	13	13	14	14	15
125 lbs	14	16	15	15	14	13	14	14	15	14	16
130 lbs	15	16	16	15	15	14	14	14	16	15	16
135 lbs	15	17	17	16	15	15	15	15	16	16	17
140 lbs	16	18	17	17	16	15	15	15	17	16	17
145 lbs	16	18	18	17	16	16	16	16	17	17	18
150 lbs	17	19	19	18	17	16	16	17	18	17	19
155 lbs	18	20	19	18	17	17	17	17	19	18	19
160 lbs	18	20	20	19	18	17	18	18	19	18	20
165 lbs	19	21	20	20	18	18	18	18	20	19	21
170 lbs	19	21	21	20	19	18	19	19	20	20	21
175 lbs	20	22	22	21	20	19	19	19	21	20	22
180 lbs	20	23	22	21	20	19	20	20	22	21	22
185 lbs	21	23	23	22	21	20	20	20	22	21	23
190 lbs	22	24	24	23	21	20	21	21	23	22	24
195 lbs	22	25	24	23	22	21	21	21	23	23	24
200 lbs	23	25	25	24	22	22	22	22	24	23	25
205 lbs	23	26	25	24	23	22	23	23	25	24	26
210 lbs	24	26	26	25	23	23	23	23	25	24	26
215 lbs	24	27	27	26	24	23	24	24	26	25	27
220 lbs	25	28	27	26	25	24	24	24	26	25	27
225 lbs	26	28	28	27	25	24	25	25	27	26	28
230 lbs	26	29	28	27	26	25	25	25	28	27	29
235 lbs	27	30	29	28	26	25	26	26	28	27	29
240 lbs	27	30	30	29	27	26	26	26	29	28	30
245 lbs	28	31	30	29	27	26	27	27	29	28	31
250 lbs	28	31	31	30	28	27	27	28	30	29	31

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.

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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.