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How many calories are burned walking 454 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 454 steps would burn approximately 22 calories.

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Calories burned walking 454 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 lbs1212111011111415
95 lbs1213111111121415
100 lbs1314121112121516
105 lbs1414121213131617
110 lbs1415131313131718
115 lbs1516131314141719
120 lbs1616141414151819
125 lbs1617151415151920
130 lbs1718151516162021
135 lbs1818161516162022
140 lbs1819161617172123
145 lbs1920171617182223
150 lbs1920181718182324
155 lbs2021181819192425
160 lbs2122191819192426
165 lbs2123191920202527
170 lbs2223201920212628
175 lbs2324202021212728
180 lbs2325212022222729
185 lbs2425222122232830
190 lbs2526222223232931
195 lbs2527232223243032
200 lbs2627232324243032
205 lbs2728242325253133
210 lbs2729252425263234
215 lbs2829252426263335
220 lbs2930262526273336
225 lbs2931262627273436
230 lbs3031272628283537
235 lbs3132272728293638
240 lbs3133282729293639
245 lbs3233292829303740
250 lbs3234292830303840

Calories burned running 454 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 lbs1315141413121313141314
95 lbs1415151514131313151415
100 lbs1516161514141414151516
105 lbs1517171615151515161617
110 lbs1618181716151616171618
115 lbs1719181817161616181718
120 lbs1819191817171717191819
125 lbs1820201918171818191920
130 lbs1921212019181818201921
135 lbs2022212119191919212022
140 lbs2023222120192020222122
145 lbs2123232221202021222223
150 lbs2224242322212121232224
155 lbs2325252422212222242325
160 lbs2326252523222323252426
165 lbs2427262524232323252426
170 lbs2528272624242424262527
175 lbs2628282725242525272628
180 lbs2629292826252526282729
185 lbs2730292827262626292730
190 lbs2831302927262727292830
195 lbs2932313028272828302931
200 lbs2932323129282828313032
205 lbs3033333129282929323033
210 lbs3134333230293030323134
215 lbs3135343331303030333234
220 lbs3236353432313131343335
225 lbs3336363432313232353336
230 lbs3437373533323333363437
235 lbs3438373634333333363538
240 lbs3539383735333434373638
245 lbs3640393835343535383639
250 lbs3740403836353535393740

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.

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Calories burned in 453 steps Calories burned in 455 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.