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How many calories are burned walking 404 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 404 steps would burn approximately 20 calories.

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Calories burned walking 404 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 lbs10119910101213
95 lbs1112101010101314
100 lbs1212101011111314
105 lbs1213111111111415
110 lbs1313111112121516
115 lbs1314121212121617
120 lbs1415121213131617
125 lbs1415131313141718
130 lbs1516141314141819
135 lbs1616141414151819
140 lbs1617151415151920
145 lbs1718151515162021
150 lbs1718161516162022
155 lbs1819161617172122
160 lbs1919171617172223
165 lbs1920171718182224
170 lbs2021181718182324
175 lbs2021181819192425
180 lbs2122191819202426
185 lbs2122191920202527
190 lbs2223201920212627
195 lbs2324202021212628
200 lbs2324212021222729
205 lbs2425212122222830
210 lbs2426222122232830
215 lbs2526222223232931
220 lbs2527232223243032
225 lbs2627232324243032
230 lbs2728242325253133
235 lbs2729242425253234
240 lbs2829252426263235
245 lbs2830262526273335
250 lbs2930262527273436

Calories burned running 404 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 lbs1213131212111111121213
95 lbs1214131312121212131314
100 lbs1314141413121313141314
105 lbs1415151413131313141415
110 lbs1416161514141414151516
115 lbs1517161615141415161516
120 lbs1617171615151515161617
125 lbs1618181716151616171718
130 lbs1719181817161616181719
135 lbs1819191817171717191819
140 lbs1820201918171818191820
145 lbs1921212019181818201921
150 lbs2022212019191919212021
155 lbs2022222120191920212022
160 lbs2123232220202020222123
165 lbs2124232221202121232224
170 lbs2224242322212121232224
175 lbs2325252422222222242325
180 lbs2326262523222323252426
185 lbs2427262524232323252426
190 lbs2527272624232424262527
195 lbs2528282725242525272628
200 lbs2629282726252525272629
205 lbs2730292826252626282729
210 lbs2730302927262626292830
215 lbs2831302928272727302831
220 lbs2932313028272828302931
225 lbs2932323129282828313032
230 lbs3033333129282929323033
235 lbs3134333230293030323133
240 lbs3135343331303030333234
245 lbs3235353331303131343235
250 lbs3336353432313132343336

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 404

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Calories burned in 403 steps Calories burned in 405 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.