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How many calories are burned walking 4,001 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 4,001 steps would burn approximately 193 calories.

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Calories burned walking 4,001 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	115	120	103	100	106	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	124	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	193
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	178	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	221	235
170 lbs	195	204	175	170	179	183	227	242
175 lbs	200	210	180	175	185	188	234	250
180 lbs	206	217	186	180	190	193	241	257
185 lbs	212	223	191	185	195	199	247	264
190 lbs	218	229	196	190	201	204	254	271
195 lbs	223	235	201	195	206	209	261	278
200 lbs	229	241	206	200	211	215	267	285
205 lbs	235	247	211	205	216	220	274	292
210 lbs	241	253	217	210	222	226	281	299
215 lbs	246	259	222	216	227	231	287	307
220 lbs	252	265	227	221	232	236	294	314
225 lbs	258	271	232	226	237	242	301	321
230 lbs	263	277	237	231	243	247	307	328
235 lbs	269	283	242	236	248	252	314	335
240 lbs	275	289	247	241	253	258	321	342
245 lbs	281	295	253	246	259	263	327	349
250 lbs	286	301	258	251	264	268	334	357

Calories burned running 4,001 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	122	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	149	139	134	137	137	150	144	155
115 lbs	148	164	161	155	146	141	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	164	176
130 lbs	168	185	182	176	165	159	162	162	177	170	183
135 lbs	174	193	189	182	171	165	168	169	184	177	191
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	203	190	183	187	187	204	196	212
155 lbs	200	221	218	209	196	189	193	194	211	203	219
160 lbs	206	228	225	216	203	196	199	200	218	209	226
165 lbs	213	235	232	223	209	202	206	206	224	216	233
170 lbs	219	242	239	230	215	208	212	212	231	222	240
175 lbs	226	250	246	236	222	214	218	219	238	229	247
180 lbs	232	257	253	243	228	220	224	225	245	236	254
185 lbs	238	264	260	250	234	226	230	231	252	242	261
190 lbs	245	271	267	257	241	232	237	237	258	249	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	271	299	295	284	266	257	262	262	286	275	296
215 lbs	277	307	302	290	272	263	268	269	292	281	303
220 lbs	284	314	309	297	279	269	274	275	299	288	311
225 lbs	290	321	316	304	285	275	280	281	306	294	318
230 lbs	296	328	323	311	291	281	287	287	313	301	325
235 lbs	303	335	330	317	298	287	293	294	320	308	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	321	346
250 lbs	322	357	351	338	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 4,001

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Calories burned in 4,000 steps	Calories burned in 4,002 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.