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How many calories are burned walking 4,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 4,000 steps would burn approximately 193 calories.

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Calories burned walking 4,000 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 lbs10310893909597120128
95 lbs1091149895100102127135
100 lbs115120103100106107134143
105 lbs120126108105111113140150
110 lbs126132113110116118147157
115 lbs132138119115121123154164
120 lbs137144124120127129160171
125 lbs143150129125132134167178
130 lbs149156134130137140174185
135 lbs155162139135142145180192
140 lbs160168144140148150187200
145 lbs166174149145153156194207
150 lbs172180155150158161200214
155 lbs178186160155164166207221
160 lbs183192165160169172214228
165 lbs189198170165174177220235
170 lbs195204175170179183227242
175 lbs200210180175185188234250
180 lbs206216186180190193241257
185 lbs212222191185195199247264
190 lbs218228196190200204254271
195 lbs223234201195206209261278
200 lbs229241206200211215267285
205 lbs235247211205216220274292
210 lbs241253216210222225281299
215 lbs246259222215227231287307
220 lbs252265227220232236294314
225 lbs258271232225237242301321
230 lbs263277237230243247307328
235 lbs269283242235248252314335
240 lbs275289247241253258321342
245 lbs281295253246259263327349
250 lbs286301258251264268334356

Calories burned running 4,000 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 lbs116128126121114110112112122118127
95 lbs122135133128120116118119129124134
100 lbs129143140135127122125125136131141
105 lbs135150147142133128131131143137148
110 lbs142157154148139134137137150144155
115 lbs148164161155146140143144156150162
120 lbs155171168162152147149150163157169
125 lbs161178175169158153156156170164176
130 lbs167185182175165159162162177170183
135 lbs174192189182171165168169184177190
140 lbs180200196189177171174175190183198
145 lbs187207203196184177181181197190205
150 lbs193214210202190183187187204196212
155 lbs200221217209196189193194211203219
160 lbs206228224216203195199200218209226
165 lbs213235231223209202205206224216233
170 lbs219242238229215208212212231222240
175 lbs225250246236222214218219238229247
180 lbs232257253243228220224225245235254
185 lbs238264260250234226230231252242261
190 lbs245271267256241232237237258249268
195 lbs251278274263247238243244265255275
200 lbs258285281270253244249250272262282
205 lbs264292288277260250255256279268289
210 lbs271299295283266257262262286275296
215 lbs277307302290272263268269292281303
220 lbs283314309297279269274275299288310
225 lbs290321316304285275280281306294317
230 lbs296328323310291281286287313301325
235 lbs303335330317298287293294320307332
240 lbs309342337324304293299300326314339
245 lbs316349344331310299305306333321346
250 lbs322356351337317305311312340327353

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 4,000

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Calories burned in 3,999 steps Calories burned in 4,001 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.