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How many calories are burned walking 435 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 435 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, 435 steps would burn approximately 21 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 435 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 lbs1112101010111314
95 lbs1212111011111415
100 lbs1213111111121516
105 lbs1314121112121516
110 lbs1414121213131617
115 lbs1415131313131718
120 lbs1516131314141719
125 lbs1616141414151819
130 lbs1617151415151920
135 lbs1718151515162021
140 lbs1718161516162022
145 lbs1819161617172122
150 lbs1920171617182223
155 lbs1920171718182324
160 lbs2021181718192325
165 lbs2122181819192426
170 lbs2122191920202526
175 lbs2223201920202527
180 lbs2224202021212628
185 lbs2324212021222729
190 lbs2425212122222829
195 lbs2426222122232830
200 lbs2526222223232931
205 lbs2627232224243032
210 lbs2627242324253133
215 lbs2728242325253133
220 lbs2729252425263234
225 lbs2829252526263335
230 lbs2930262526273336
235 lbs2931262627273436
240 lbs3031272628283537
245 lbs3132272728293638
250 lbs3133282729293639

Calories burned running 435 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 lbs1314141312121212131314
95 lbs1315141413131313141415
100 lbs1416151514131414151415
105 lbs1516161514141414161516
110 lbs1517171615151515161617
115 lbs1618181716151616171618
120 lbs1719181817161616181718
125 lbs1819191817171717181819
130 lbs1820201918171818191820
135 lbs1921212019181818201921
140 lbs2022212119191919212021
145 lbs2022222120192020212122
150 lbs2123232221202020222123
155 lbs2224242321212121232224
160 lbs2225242322212222242325
165 lbs2326252423222222242325
170 lbs2426262523232323252426
175 lbs2527272624232424262527
180 lbs2528272625242424272628
185 lbs2629282725252525272628
190 lbs2729292826252626282729
195 lbs2730302927262626292830
200 lbs2831312928272727302831
205 lbs2932313028272828302931
210 lbs2933323129282829313032
215 lbs3033333230292929323133
220 lbs3134343230293030333134
225 lbs3235343331303031333235
230 lbs3236353432313131343335
235 lbs3336363432313232353336
240 lbs3437373533323333353437
245 lbs3438373634333333363538
250 lbs3539383734333434373638

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 435

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Calories burned in 434 steps Calories burned in 436 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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