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How many calories are burned walking 449 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 449 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, 449 steps would burn approximately 22 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 449 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 lbs1212101011111314
95 lbs1213111111111415
100 lbs1313121112121516
105 lbs1314121212131617
110 lbs1415131213131618
115 lbs1516131314141718
120 lbs1516141314141819
125 lbs1617141415151920
130 lbs1718151515161921
135 lbs1718161516162022
140 lbs1819161617172122
145 lbs1920171617172223
150 lbs1920171718182224
155 lbs2021181718192325
160 lbs2122191819192426
165 lbs2122191920202526
170 lbs2223201920202527
175 lbs2224202021212628
180 lbs2324212021222729
185 lbs2425212122222830
190 lbs2426222123232830
195 lbs2526232223242931
200 lbs2627232224243032
205 lbs2628242324253133
210 lbs2728242425253134
215 lbs2829252425263234
220 lbs2830252526273335
225 lbs2930262527273436
230 lbs3031272627283437
235 lbs3032272628283538
240 lbs3132282728293638
245 lbs3133282829303739
250 lbs3234292830303740

Calories burned running 449 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 lbs1314141413121313141314
95 lbs1415151414131313151415
100 lbs1416161514141414151516
105 lbs1517171615141515161517
110 lbs1618171716151515171617
115 lbs1718181716161616181718
120 lbs1719191817161717181819
125 lbs1820201918171718191820
130 lbs1921202018181818201921
135 lbs2022212019191919212021
140 lbs2022222120192020212122
145 lbs2123232221202020222123
150 lbs2224242321212121232224
155 lbs2225242322212222242325
160 lbs2326252423222222242325
165 lbs2426262523232323252426
170 lbs2527272624232424262527
175 lbs2528282725242425272628
180 lbs2629282726252525272629
185 lbs2730292826252626282729
190 lbs2730302927262727292830
195 lbs2831313028272727302931
200 lbs2932313028272828312932
205 lbs3033323129282929313032
210 lbs3034333230292929323133
215 lbs3134343331293030333234
220 lbs3235353331303131343235
225 lbs3336353432313132343336
230 lbs3337363533323232353436
235 lbs3438373633323333363537
240 lbs3538383634333434373538
245 lbs3539393735343434373639
250 lbs3640393836343535383740

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 449

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Calories burned in 448 steps Calories burned in 450 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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