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How many calories are burned walking 400 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 400 steps would burn approximately 19 calories.

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Calories burned walking 400 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 lbs1011999101213
95 lbs1111101010101314
100 lbs1112101011111314
105 lbs1213111111111415
110 lbs1313111112121516
115 lbs1314121212121516
120 lbs1414121213131617
125 lbs1415131313131718
130 lbs1516131314141719
135 lbs1516141414141819
140 lbs1617141415151920
145 lbs1717151515161921
150 lbs1718151516162021
155 lbs1819161616172122
160 lbs1819161617172123
165 lbs1920171717182224
170 lbs1920181718182324
175 lbs2021181818192325
180 lbs2122191819192426
185 lbs2122191920202526
190 lbs2223201920202527
195 lbs2223202021212628
200 lbs2324212021212729
205 lbs2325212122222729
210 lbs2425222122232830
215 lbs2526222223232931
220 lbs2526232223242931
225 lbs2627232324243032
230 lbs2628242324253133
235 lbs2728242425253134
240 lbs2729252425263234
245 lbs2829252526263335
250 lbs2930262526273336

Calories burned running 400 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 lbs1213131211111111121213
95 lbs1214131312121212131213
100 lbs1314141313121212141314
105 lbs1415151413131313141415
110 lbs1416151514131414151416
115 lbs1516161615141414161516
120 lbs1517171615151515161617
125 lbs1618181716151616171618
130 lbs1719181816161616181718
135 lbs1719191817161717181819
140 lbs1820201918171717191820
145 lbs1921202018181818201920
150 lbs1921212019181919202021
155 lbs2022222120191919212022
160 lbs2123222220202020222123
165 lbs2124232221202121222223
170 lbs2224242322212121232224
175 lbs2325252422212222242325
180 lbs2326252423222222242425
185 lbs2426262523232323252426
190 lbs2427272624232424262527
195 lbs2528272625242424272628
200 lbs2629282725242525272628
205 lbs2629292826252626282729
210 lbs2730292827262626292730
215 lbs2831302927262727292830
220 lbs2831313028272727302931
225 lbs2932323029272828312932
230 lbs3033323129282929313032
235 lbs3034333230292929323133
240 lbs3134343230293030333134
245 lbs3235343331303131333235
250 lbs3236353432313131343335

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 400

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Calories burned in 399 steps Calories burned in 401 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.