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How many calories are burned walking 450 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 450 steps would burn approximately 22 calories.

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Calories burned walking 450 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 lbs1212101011111414
95 lbs1213111111111415
100 lbs1314121112121516
105 lbs1414121212131617
110 lbs1415131213131718
115 lbs1516131314141718
120 lbs1516141414141819
125 lbs1617141415151920
130 lbs1718151515162021
135 lbs1718161516162022
140 lbs1819161617172122
145 lbs1920171617182223
150 lbs1920171718182324
155 lbs2021181718192325
160 lbs2122191819192426
165 lbs2122191920202526
170 lbs2223201920212627
175 lbs2324202021212628
180 lbs2324212021222729
185 lbs2425212122222830
190 lbs2426222123232930
195 lbs2526232223242931
200 lbs2627232324243032
205 lbs2628242324253133
210 lbs2728242425253234
215 lbs2829252426263234
220 lbs2830262526273335
225 lbs2930262527273436
230 lbs3031272627283537
235 lbs3032272628283538
240 lbs3132282728293638
245 lbs3233282829303739
250 lbs3234292830303840

Calories burned running 450 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 lbs1820201918171818191820
130 lbs1921212019181818201921
135 lbs2022212019191919212021
140 lbs2022222120192020212122
145 lbs2123232221202020222123
150 lbs2224242321212121232224
155 lbs2225242422212222242325
160 lbs2326252423222222242425
165 lbs2426262524232323252426
170 lbs2527272624232424262527
175 lbs2528282725242525272628
180 lbs2629282726252525282629
185 lbs2730292826252626282729
190 lbs2830302927262727292830
195 lbs2831313028272727302931
200 lbs2932323029272828312932
205 lbs3033323129282929313033
210 lbs3034333230292930323133
215 lbs3134343331303030333234
220 lbs3235353331303131343235
225 lbs3336363432313232343336
230 lbs3337363533323232353437
235 lbs3438373633323333363537
240 lbs3538383634333434373538
245 lbs3639393735343434373639
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 450

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Calories burned in 449 steps Calories burned in 451 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.