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How many calories are burned walking 389 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 389 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, 389 steps would burn approximately 19 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 389 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 lbs101199991212
95 lbs111110910101213
100 lbs1112101010101314
105 lbs1212111011111415
110 lbs1213111111111415
115 lbs1313121112121516
120 lbs1314121212131617
125 lbs1415131213131617
130 lbs1415131313141718
135 lbs1516141314141819
140 lbs1616141414151819
145 lbs1617151415151920
150 lbs1718151515161921
155 lbs1718161516162021
160 lbs1819161616172122
165 lbs1819171617172123
170 lbs1920171717182224
175 lbs1920181718182324
180 lbs2021181818192325
185 lbs2122191819192426
190 lbs2122191919202526
195 lbs2223201920202527
200 lbs2223201921212628
205 lbs2324212021212728
210 lbs2325212022222729
215 lbs2425222122222830
220 lbs2526222123232931
225 lbs2526232223232931
230 lbs2627232224243032
235 lbs2627242324253133
240 lbs2728242325253133
245 lbs2729252425263234
250 lbs2829252426263235

Calories burned running 389 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 lbs1112121211111111121112
95 lbs1213131212111212131213
100 lbs1314141312121212131314
105 lbs1315141413121313141314
110 lbs1415151414131313151415
115 lbs1416161514141414151516
120 lbs1517161615141515161516
125 lbs1617171615151515171617
130 lbs1618181716151616171718
135 lbs1719181817161616181719
140 lbs1819191817171717191819
145 lbs1820201918171818191820
150 lbs1921202018181818201921
155 lbs1921212019181919202021
160 lbs2022222120191919212022
165 lbs2123232220202020222123
170 lbs2124232221202121222223
175 lbs2224242322212121232224
180 lbs2325252422212222242325
185 lbs2326252423222222242425
190 lbs2426262523232323252426
195 lbs2427272624232424262527
200 lbs2528272625242424262527
205 lbs2628282725242525272628
210 lbs2629292826252526282729
215 lbs2730292826262626282730
220 lbs2831302927262727292830
225 lbs2831313028272727302931
230 lbs2932313028272828302932
235 lbs2933323129282829313032
240 lbs3033333230292929323133
245 lbs3134333230293030323134
250 lbs3135343331303030333234

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 389

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Calories burned in 388 steps Calories burned in 390 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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New York Times


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