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How many calories are burned walking 4,400 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 4,400 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, 4,400 steps would burn approximately 213 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 4,400 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 lbs11311910299104106132141
95 lbs120126108105110112140149
100 lbs126132113110116118147157
105 lbs132139119116122124154165
110 lbs139146125121128130162173
115 lbs145152130127133136169180
120 lbs151159136132139142176188
125 lbs157165142138145148184196
130 lbs164172147143151154191204
135 lbs170179153149157159198212
140 lbs176185159154163165206220
145 lbs183192164160168171213227
150 lbs189198170165174177220235
155 lbs195205176171180183228243
160 lbs202212181176186189235251
165 lbs208218187182192195243259
170 lbs214225193187197201250267
175 lbs220231198193203207257274
180 lbs227238204198209213265282
185 lbs233245210204215218272290
190 lbs239251215209221224279298
195 lbs246258221215226230287306
200 lbs252265227220232236294314
205 lbs258271232226238242301322
210 lbs265278238231244248309329
215 lbs271284244237250254316337
220 lbs277291249243255260323345
225 lbs283298255248261266331353
230 lbs290304261254267272338361
235 lbs296311266259273278345369
240 lbs302317272265279283353376
245 lbs309324278270284289360384
250 lbs315331283276290295367392

Calories burned running 4,400 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 lbs128141139134125121123124135130140
95 lbs135149147141132128130131142137147
100 lbs142157154148139134137137150144155
105 lbs149165162156146141144144157151163
110 lbs156173170163153148151151165158171
115 lbs163180177171160155158158172165179
120 lbs170188185178167161164165180173186
125 lbs177196193186174168171172187180194
130 lbs184204201193181175178179194187202
135 lbs191212208200188181185186202194210
140 lbs198220216208195188192192209201217
145 lbs205227224215202195199199217209225
150 lbs213235231223209202205206224216233
155 lbs220243239230216208212213232223241
160 lbs227251247238223215219220239230248
165 lbs234259255245230222226227247237256
170 lbs241267262252237228233234254245264
175 lbs248274270260244235240241262252272
180 lbs255282278267251242247247269259279
185 lbs262290285275258249253254277266287
190 lbs269298293282265255260261284273295
195 lbs276306301290272262267268292281303
200 lbs283314309297279269274275299288310
205 lbs291322316304286275281282307295318
210 lbs298329324312293282288289314302326
215 lbs305337332319300289295295322309334
220 lbs312345340327307296301302329317341
225 lbs319353347334314302308309337324349
230 lbs326361355341321309315316344331357
235 lbs333369363349327316322323352338365
240 lbs340376370356334322329330359345373
245 lbs347384378364341329336337367353380
250 lbs354392386371348336342344374360388

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 4,400

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Calories burned in 4,399 steps Calories burned in 4,401 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.