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How many calories are burned walking 414 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 414 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, 414 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 414 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 lbs1112101010111314
100 lbs1212111011111415
105 lbs1213111111121515
110 lbs1314121112121516
115 lbs1414121213131617
120 lbs1415131213131718
125 lbs1516131314141718
130 lbs1516141314141819
135 lbs1617141415151920
140 lbs1717151515161921
145 lbs1718151516162021
150 lbs1819161616172122
155 lbs1819171617172123
160 lbs1920171717182224
165 lbs2021181718182324
170 lbs2021181819192425
175 lbs2122191819192426
180 lbs2122191920202527
185 lbs2223201920212627
190 lbs2324202021212628
195 lbs2324212021222729
200 lbs2425212122222830
205 lbs2426222122232830
210 lbs2526222223232931
215 lbs2527232223243032
220 lbs2627232324243032
225 lbs2728242325253133
230 lbs2729252425263234
235 lbs2829252426263235
240 lbs2830262526273335
245 lbs2930262527273436
250 lbs3031272627283537

Calories burned running 414 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 lbs1213131312111212131213
95 lbs1314141312121212131314
100 lbs1315151413131313141415
105 lbs1415151514131414151415
110 lbs1516161514141414151516
115 lbs1517171615151515161617
120 lbs1618171716151516171618
125 lbs1718181716161616181718
130 lbs1719191817161717181819
135 lbs1820201918171717191820
140 lbs1921202018181818201920
145 lbs1921212019181919202021
150 lbs2022222120191919212022
155 lbs2123232220202020222123
160 lbs2124232221202121232223
165 lbs2224242322212121232224
170 lbs2325252422212222242325
175 lbs2326252423222323252426
180 lbs2427262524232323252426
185 lbs2527272624232424262527
190 lbs2528282725242425272628
195 lbs2629282726252525272628
200 lbs2730292826252626282729
205 lbs2730302927262627292830
210 lbs2831302928272727302831
215 lbs2932313028272828302931
220 lbs2932323129282828313032
225 lbs3033333130282929323033
230 lbs3134333230293030323134
235 lbs3135343331303030333234
240 lbs3235353431303131343235
245 lbs3336363432313232343336
250 lbs3337363533323232353437

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 414

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Calories burned in 413 steps Calories burned in 415 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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