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How many calories are burned walking 409 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 409 steps would burn approximately 20 calories.

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Calories burned walking 409 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 lbs11119910101213
95 lbs1112101010101314
100 lbs1212111011111415
105 lbs1213111111121415
110 lbs1314121112121516
115 lbs1314121212131617
120 lbs1415131213131617
125 lbs1515131313141718
130 lbs1516141314141819
135 lbs1617141415151820
140 lbs1617151415151920
145 lbs1718151516162021
150 lbs1818161516162022
155 lbs1819161617172123
160 lbs1920171617182223
165 lbs1920171718182324
170 lbs2021181718192325
175 lbs2022181819192426
180 lbs2122191819202526
185 lbs2223191920202527
190 lbs2223201921212628
195 lbs2324212021212728
200 lbs2325212022222729
205 lbs2425222122232830
210 lbs2526222223232931
215 lbs2526232223242931
220 lbs2627232324243032
225 lbs2628242324253133
230 lbs2728242425253134
235 lbs2829252425263234
240 lbs2830252526263335
245 lbs2930262526273336
250 lbs2931262627273436

Calories burned running 409 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 lbs1213131212111111131213
95 lbs1314141312121212131314
100 lbs1315141413121313141314
105 lbs1415151414131313151415
110 lbs1416161514141414151516
115 lbs1517161615141515161517
120 lbs1617171716151515171617
125 lbs1618181716161616171718
130 lbs1719191817161717181719
135 lbs1820191917171717191819
140 lbs1820201918171818191920
145 lbs1921212019181819201921
150 lbs2022222119191919212022
155 lbs2023222120192020222122
160 lbs2123232221202020222123
165 lbs2224242321212121232224
170 lbs2225242322212222242325
175 lbs2326252423222222242325
180 lbs2426262523222323252426
185 lbs2427272624232424262527
190 lbs2528272625242424262527
195 lbs2628282725242525272628
200 lbs2629292826252526282729
205 lbs2730292827262626292730
210 lbs2831302927262727292830
215 lbs2831313028272727302931
220 lbs2932323028272828312932
225 lbs3033323129282929313032
230 lbs3034333230292929323133
235 lbs3134343230293030333134
240 lbs3235343331303131333235
245 lbs3236353432313131343335
250 lbs3336363532313232353336

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 409

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Calories burned in 408 steps Calories burned in 410 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.