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How many calories are burned walking 3,999 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 3,999 steps would burn approximately 193 calories.

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Calories burned walking 3,999 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	103	108	93	90	95	97	120	128
95 lbs	109	114	98	95	100	102	127	135
100 lbs	114	120	103	100	105	107	134	143
105 lbs	120	126	108	105	111	113	140	150
110 lbs	126	132	113	110	116	118	147	157
115 lbs	132	138	119	115	121	123	154	164
120 lbs	137	144	124	120	127	129	160	171
125 lbs	143	150	129	125	132	134	167	178
130 lbs	149	156	134	130	137	140	174	185
135 lbs	155	162	139	135	142	145	180	192
140 lbs	160	168	144	140	148	150	187	200
145 lbs	166	174	149	145	153	156	194	207
150 lbs	172	180	155	150	158	161	200	214
155 lbs	177	186	160	155	164	166	207	221
160 lbs	183	192	165	160	169	172	214	228
165 lbs	189	198	170	165	174	177	220	235
170 lbs	195	204	175	170	179	182	227	242
175 lbs	200	210	180	175	185	188	234	249
180 lbs	206	216	185	180	190	193	240	257
185 lbs	212	222	191	185	195	199	247	264
190 lbs	218	228	196	190	200	204	254	271
195 lbs	223	234	201	195	206	209	260	278
200 lbs	229	240	206	200	211	215	267	285
205 lbs	235	246	211	205	216	220	274	292
210 lbs	240	252	216	210	222	225	281	299
215 lbs	246	258	222	215	227	231	287	306
220 lbs	252	264	227	220	232	236	294	314
225 lbs	258	270	232	225	237	242	301	321
230 lbs	263	277	237	230	243	247	307	328
235 lbs	269	283	242	235	248	252	314	335
240 lbs	275	289	247	240	253	258	321	342
245 lbs	281	295	252	245	258	263	327	349
250 lbs	286	301	258	250	264	268	334	356

Calories burned running 3,999 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	116	128	126	121	114	110	112	112	122	118	127
95 lbs	122	135	133	128	120	116	118	119	129	124	134
100 lbs	129	143	140	135	127	122	125	125	136	131	141
105 lbs	135	150	147	142	133	128	131	131	143	137	148
110 lbs	142	157	154	148	139	134	137	137	150	144	155
115 lbs	148	164	161	155	146	140	143	144	156	150	162
120 lbs	155	171	168	162	152	147	149	150	163	157	169
125 lbs	161	178	175	169	158	153	156	156	170	163	176
130 lbs	167	185	182	175	165	159	162	162	177	170	183
135 lbs	174	192	189	182	171	165	168	169	184	177	190
140 lbs	180	200	196	189	177	171	174	175	190	183	198
145 lbs	187	207	203	196	184	177	181	181	197	190	205
150 lbs	193	214	210	202	190	183	187	187	204	196	212
155 lbs	200	221	217	209	196	189	193	194	211	203	219
160 lbs	206	228	224	216	203	195	199	200	218	209	226
165 lbs	213	235	231	223	209	202	205	206	224	216	233
170 lbs	219	242	238	229	215	208	212	212	231	222	240
175 lbs	225	249	245	236	222	214	218	219	238	229	247
180 lbs	232	257	252	243	228	220	224	225	245	235	254
185 lbs	238	264	259	250	234	226	230	231	252	242	261
190 lbs	245	271	266	256	241	232	237	237	258	248	268
195 lbs	251	278	274	263	247	238	243	244	265	255	275
200 lbs	258	285	281	270	253	244	249	250	272	262	282
205 lbs	264	292	288	277	260	250	255	256	279	268	289
210 lbs	270	299	295	283	266	256	261	262	286	275	296
215 lbs	277	306	302	290	272	263	268	269	292	281	303
220 lbs	283	314	309	297	279	269	274	275	299	288	310
225 lbs	290	321	316	304	285	275	280	281	306	294	317
230 lbs	296	328	323	310	291	281	286	287	313	301	324
235 lbs	303	335	330	317	298	287	293	294	320	307	332
240 lbs	309	342	337	324	304	293	299	300	326	314	339
245 lbs	316	349	344	331	310	299	305	306	333	320	346
250 lbs	322	356	351	337	317	305	311	312	340	327	353

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 3,999

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Calories burned in 3,998 steps	Calories burned in 4,000 steps

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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.