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How many calories are burned walking 40,000 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 40,000 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, 40,000 steps would burn approximately 1,933 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 40,000 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 lbs1,0311,0829289029509661,2031,283
95 lbs1,0881,1429799521,0021,0201,2691,355
100 lbs1,1451,2031,0311,0021,0551,0741,3361,426
105 lbs1,2031,2631,0821,0521,1081,1271,4031,497
110 lbs1,2601,3231,1341,1021,1611,1811,4701,568
115 lbs1,3171,3831,1851,1521,2141,2351,5371,640
120 lbs1,3741,4431,2371,2031,2661,2881,6031,711
125 lbs1,4321,5031,2881,2531,3191,3421,6701,782
130 lbs1,4891,5631,3401,3031,3721,3961,7371,854
135 lbs1,5461,6231,3911,3531,4251,4491,8041,925
140 lbs1,6031,6841,4431,4031,4771,5031,8711,996
145 lbs1,6611,7441,4951,4531,5301,5571,9372,067
150 lbs1,7181,8041,5461,5031,5831,6102,0042,139
155 lbs1,7751,8641,5981,5531,6361,6642,0712,210
160 lbs1,8321,9241,6491,6031,6881,7182,1382,281
165 lbs1,8901,9841,7011,6531,7411,7722,2052,353
170 lbs1,9472,0441,7521,7041,7941,8252,2712,424
175 lbs2,0042,1041,8041,7541,8471,8792,3382,495
180 lbs2,0612,1651,8551,8041,8991,9332,4052,566
185 lbs2,1192,2251,9071,8541,9521,9862,4722,638
190 lbs2,1762,2851,9581,9042,0052,0402,5392,709
195 lbs2,2332,3452,0101,9542,0582,0942,6052,780
200 lbs2,2902,4052,0612,0042,1112,1472,6722,852
205 lbs2,3482,4652,1132,0542,1632,2012,7392,923
210 lbs2,4052,5252,1652,1042,2162,2552,8062,994
215 lbs2,4622,5852,2162,1542,2692,3082,8733,066
220 lbs2,5202,6462,2682,2052,3222,3622,9393,137
225 lbs2,5772,7062,3192,2552,3742,4163,0063,208
230 lbs2,6342,7662,3712,3052,4272,4693,0733,279
235 lbs2,6912,8262,4222,3552,4802,5233,1403,351
240 lbs2,7492,8862,4742,4052,5332,5773,2073,422
245 lbs2,8062,9462,5252,4552,5852,6303,2733,493
250 lbs2,8633,0062,5772,5052,6382,6843,3403,565

Calories burned running 40,000 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 lbs1,1601,2831,2631,2151,1401,0991,1211,1241,2241,1771,270
95 lbs1,2241,3551,3331,2821,2041,1611,1831,1871,2921,2431,341
100 lbs1,2881,4261,4031,3501,2671,2221,2451,2491,3601,3081,411
105 lbs1,3531,4971,4731,4171,3301,2831,3081,3121,4281,3741,482
110 lbs1,4171,5681,5431,4851,3941,3441,3701,3741,4961,4391,552
115 lbs1,4821,6401,6131,5521,4571,4051,4321,4371,5641,5041,623
120 lbs1,5461,7111,6841,6201,5201,4661,4951,4991,6321,5701,693
125 lbs1,6101,7821,7541,6871,5841,5271,5571,5621,7001,6351,764
130 lbs1,6751,8541,8241,7551,6471,5881,6191,6241,7681,7011,834
135 lbs1,7391,9251,8941,8221,7101,6491,6811,6871,8361,7661,905
140 lbs1,8041,9961,9641,8901,7741,7101,7441,7491,9041,8321,976
145 lbs1,8682,0672,0341,9571,8371,7711,8061,8121,9721,8972,046
150 lbs1,9332,1392,1042,0251,9001,8321,8681,8742,0401,9622,117
155 lbs1,9972,2102,1752,0921,9641,8931,9301,9362,1082,0282,187
160 lbs2,0612,2812,2452,1602,0271,9551,9931,9992,1762,0932,258
165 lbs2,1262,3532,3152,2272,0902,0162,0552,0612,2442,1592,328
170 lbs2,1902,4242,3852,2952,1542,0772,1172,1242,3122,2242,399
175 lbs2,2552,4952,4552,3622,2172,1382,1802,1862,3802,2892,469
180 lbs2,3192,5662,5252,4302,2802,1992,2422,2492,4482,3552,540
185 lbs2,3842,6382,5952,4972,3442,2602,3042,3112,5162,4202,611
190 lbs2,4482,7092,6662,5652,4072,3212,3662,3742,5842,4862,681
195 lbs2,5122,7802,7362,6322,4702,3822,4292,4362,6522,5512,752
200 lbs2,5772,8522,8062,6992,5342,4432,4912,4992,7202,6162,822
205 lbs2,6412,9232,8762,7672,5972,5042,5532,5612,7882,6822,893
210 lbs2,7062,9942,9462,8342,6612,5652,6152,6242,8562,7472,963
215 lbs2,7703,0663,0162,9022,7242,6262,6782,6862,9242,8133,034
220 lbs2,8343,1373,0862,9692,7872,6872,7402,7492,9922,8783,104
225 lbs2,8993,2083,1573,0372,8512,7492,8022,8113,0602,9433,175
230 lbs2,9633,2793,2273,1042,9142,8102,8652,8743,1283,0093,246
235 lbs3,0283,3513,2973,1722,9772,8712,9272,9363,1963,0743,316
240 lbs3,0923,4223,3673,2393,0412,9322,9892,9983,2643,1403,387
245 lbs3,1573,4933,4373,3073,1042,9933,0513,0613,3323,2053,457
250 lbs3,2213,5653,5073,3743,1673,0543,1143,1233,4003,2713,528

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 40,000

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Calories burned in 39,999 steps Calories burned in 40,001 steps



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.