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How many calories are burned walking 4,300 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 4,300 steps would burn approximately 208 calories.

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Calories burned walking 4,300 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 lbs11111610097102104129138
95 lbs117123105102108110136146
100 lbs123129111108113115144153
105 lbs129136116113119121151161
110 lbs135142122118125127158169
115 lbs142149127124130133165176
120 lbs148155133129136139172184
125 lbs154162139135142144180192
130 lbs160168144140147150187199
135 lbs166175150145153156194207
140 lbs172181155151159162201215
145 lbs179187161156164167208222
150 lbs185194166162170173215230
155 lbs191200172167176179223238
160 lbs197207177172182185230245
165 lbs203213183178187190237253
170 lbs209220188183193196244261
175 lbs215226194189199202251268
180 lbs222233199194204208259276
185 lbs228239205199210214266284
190 lbs234246211205216219273291
195 lbs240252216210221225280299
200 lbs246259222215227231287307
205 lbs252265227221233237294314
210 lbs259271233226238242302322
215 lbs265278238232244248309330
220 lbs271284244237250254316337
225 lbs277291249242255260323345
230 lbs283297255248261265330353
235 lbs289304260253267271338360
240 lbs295310266259272277345368
245 lbs302317271264278283352376
250 lbs308323277269284289359383

Calories burned running 4,300 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 lbs125138136131123118120121132127137
95 lbs132146143138129125127128139134144
100 lbs139153151145136131134134146141152
105 lbs145161158152143138141141154148159
110 lbs152169166160150144147148161155167
115 lbs159176173167157151154154168162174
120 lbs166184181174163158161161175169182
125 lbs173192189181170164167168183176190
130 lbs180199196189177171174175190183197
135 lbs187207204196184177181181197190205
140 lbs194215211203191184187188205197212
145 lbs201222219210197190194195212204220
150 lbs208230226218204197201201219211228
155 lbs215238234225211204208208227218235
160 lbs222245241232218210214215234225243
165 lbs229253249239225217221222241232250
170 lbs235261256247232223228228249239258
175 lbs242268264254238230234235256246265
180 lbs249276271261245236241242263253273
185 lbs256284279268252243248248270260281
190 lbs263291287276259250254255278267288
195 lbs270299294283266256261262285274296
200 lbs277307302290272263268269292281303
205 lbs284314309297279269274275300288311
210 lbs291322317305286276281282307295319
215 lbs298330324312293282288289314302326
220 lbs305337332319300289295295322309334
225 lbs312345339326306295301302329316341
230 lbs319353347334313302308309336323349
235 lbs325360354341320309315316344330356
240 lbs332368362348327315321322351338364
245 lbs339376369355334322328329358345372
250 lbs346383377363340328335336365352379

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 4,300

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Calories burned in 4,299 steps Calories burned in 4,301 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.