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How many calories are burned walking 45,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 45,000 steps would burn approximately 2,174 calories.

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Calories burned walking 45,000 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 lbs1,1601,2181,0441,0151,0681,0871,3531,444
95 lbs1,2241,2851,1021,0711,1281,1471,4281,524
100 lbs1,2881,3531,1601,1271,1871,2081,5031,604
105 lbs1,3531,4201,2181,1841,2471,2681,5781,684
110 lbs1,4171,4881,2761,2401,3061,3291,6531,764
115 lbs1,4821,5561,3331,2961,3651,3891,7291,845
120 lbs1,5461,6231,3911,3531,4251,4491,8041,925
125 lbs1,6101,6911,4491,4091,4841,5101,8792,005
130 lbs1,6751,7591,5071,4661,5431,5701,9542,085
135 lbs1,7391,8261,5651,5221,6031,6312,0292,165
140 lbs1,8041,8941,6231,5781,6621,6912,1042,246
145 lbs1,8681,9621,6811,6351,7211,7512,1802,326
150 lbs1,9332,0291,7391,6911,7811,8122,2552,406
155 lbs1,9972,0971,7971,7471,8401,8722,3302,486
160 lbs2,0612,1651,8551,8041,8991,9332,4052,566
165 lbs2,1262,2321,9131,8601,9591,9932,4802,647
170 lbs2,1902,3001,9711,9162,0182,0532,5552,727
175 lbs2,2552,3672,0291,9732,0782,1142,6302,807
180 lbs2,3192,4352,0872,0292,1372,1742,7062,887
185 lbs2,3842,5032,1452,0862,1962,2352,7812,967
190 lbs2,4482,5702,2032,1422,2562,2952,8563,048
195 lbs2,5122,6382,2612,1982,3152,3552,9313,128
200 lbs2,5772,7062,3192,2552,3742,4163,0063,208
205 lbs2,6412,7732,3772,3112,4342,4763,0813,288
210 lbs2,7062,8412,4352,3672,4932,5373,1573,369
215 lbs2,7702,9092,4932,4242,5522,5973,2323,449
220 lbs2,8342,9762,5512,4802,6122,6573,3073,529
225 lbs2,8993,0442,6092,5372,6712,7183,3823,609
230 lbs2,9633,1112,6672,5932,7302,7783,4573,689
235 lbs3,0283,1792,7252,6492,7902,8383,5323,770
240 lbs3,0923,2472,7832,7062,8492,8993,6083,850
245 lbs3,1573,3142,8412,7622,9092,9593,6833,930
250 lbs3,2213,3822,8992,8182,9683,0203,7584,010

Calories burned running 45,000 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 lbs1,3041,4441,4201,3671,2831,2371,2611,2651,3771,3251,429
95 lbs1,3771,5241,4991,4431,3541,3061,3311,3351,4531,3981,508
100 lbs1,4491,6041,5781,5181,4251,3741,4011,4061,5301,4721,587
105 lbs1,5221,6841,6571,5941,4971,4431,4711,4761,6061,5451,667
110 lbs1,5941,7641,7361,6701,5681,5121,5411,5461,6831,6191,746
115 lbs1,6671,8451,8151,7461,6391,5801,6111,6161,7591,6931,826
120 lbs1,7391,9251,8941,8221,7101,6491,6811,6871,8361,7661,905
125 lbs1,8122,0051,9731,8981,7821,7181,7511,7571,9121,8401,984
130 lbs1,8842,0852,0521,9741,8531,7871,8211,8271,9891,9132,064
135 lbs1,9572,1652,1312,0501,9241,8551,8921,8972,0651,9872,143
140 lbs2,0292,2462,2102,1261,9951,9241,9621,9682,1422,0602,222
145 lbs2,1022,3262,2892,2022,0671,9932,0322,0382,2182,1342,302
150 lbs2,1742,4062,3672,2782,1382,0612,1022,1082,2952,2082,381
155 lbs2,2472,4862,4462,3542,2092,1302,1722,1792,3712,2812,461
160 lbs2,3192,5662,5252,4302,2802,1992,2422,2492,4482,3552,540
165 lbs2,3922,6472,6042,5052,3522,2682,3122,3192,5242,4282,619
170 lbs2,4642,7272,6832,5812,4232,3362,3822,3892,6012,5022,699
175 lbs2,5372,8072,7622,6572,4942,4052,4522,4602,6772,5762,778
180 lbs2,6092,8872,8412,7332,5662,4742,5222,5302,7542,6492,857
185 lbs2,6812,9672,9202,8092,6372,5422,5922,6002,8302,7232,937
190 lbs2,7543,0482,9992,8852,7082,6112,6622,6702,9072,7963,016
195 lbs2,8263,1283,0782,9612,7792,6802,7322,7412,9832,8703,096
200 lbs2,8993,2083,1573,0372,8512,7492,8022,8113,0602,9433,175
205 lbs2,9713,2883,2353,1132,9222,8172,8722,8813,1363,0173,254
210 lbs3,0443,3693,3143,1892,9932,8862,9422,9523,2133,0913,334
215 lbs3,1163,4493,3933,2653,0642,9553,0123,0223,2893,1643,413
220 lbs3,1893,5293,4723,3413,1363,0233,0823,0923,3663,2383,492
225 lbs3,2613,6093,5513,4173,2073,0923,1533,1623,4423,3113,572
230 lbs3,3343,6893,6303,4923,2783,1613,2233,2333,5193,3853,651
235 lbs3,4063,7703,7093,5683,3493,2303,2933,3033,5953,4593,731
240 lbs3,4793,8503,7883,6443,4213,2983,3633,3733,6723,5323,810
245 lbs3,5513,9303,8673,7203,4923,3673,4333,4443,7483,6063,889
250 lbs3,6244,0103,9463,7963,5633,4363,5033,5143,8253,6793,969

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 45,000

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Disclaimer

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.