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How many calories are burned walking 411 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 411 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, 411 steps would burn approximately 20 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 411 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 lbs111110910101213
95 lbs1112101010101314
100 lbs1212111011111415
105 lbs1213111111121415
110 lbs1314121112121516
115 lbs1414121212131617
120 lbs1415131213131618
125 lbs1515131314141718
130 lbs1516141314141819
135 lbs1617141415151920
140 lbs1617151415151921
145 lbs1718151516162021
150 lbs1819161516172122
155 lbs1819161617172123
160 lbs1920171617182223
165 lbs1920171718182324
170 lbs2021181818192325
175 lbs2122191819192426
180 lbs2122191920202526
185 lbs2223201920202527
190 lbs2223202021212628
195 lbs2324212021222729
200 lbs2425212122222729
205 lbs2425222122232830
210 lbs2526222223232931
215 lbs2527232223243031
220 lbs2627232324243032
225 lbs2628242324253133
230 lbs2728242425253234
235 lbs2829252425263234
240 lbs2830252526263335
245 lbs2930262527273436
250 lbs2931262627283437

Calories burned running 411 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 lbs1213131212111212131213
95 lbs1314141312121212131314
100 lbs1315141413131313141314
105 lbs1415151514131313151415
110 lbs1516161514141414151516
115 lbs1517171615141515161517
120 lbs1618171716151515171617
125 lbs1718181716161616171718
130 lbs1719191817161717181719
135 lbs1820191918171717191820
140 lbs1921201918181818201920
145 lbs1921212019181919201921
150 lbs2022222120191919212022
155 lbs2123222120192020222122
160 lbs2123232221202021222223
165 lbs2224242321212121232224
170 lbs2325252422212222242325
175 lbs2326252423222222242425
180 lbs2426262523232323252426
185 lbs2427272624232424262527
190 lbs2528272625242424272628
195 lbs2629282725242525272628
200 lbs2629292826252626282729
205 lbs2730302827262626292830
210 lbs2831302927262727292830
215 lbs2831313028272828302931
220 lbs2932323129282828313032
225 lbs3033323129282929313033
230 lbs3034333230292930323133
235 lbs3134343331293030333234
240 lbs3235353331303131343235
245 lbs3236353432313131343336
250 lbs3337363533313232353436

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 411

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Calories burned in 410 steps Calories burned in 412 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.

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