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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 mph	2 mph	2.5 mph	3 mph	3.5 mph	4 mph	4.5 mph	5 mph
90 lbs	12	12	11	10	11	11	14	15
95 lbs	12	13	11	11	11	12	14	15
100 lbs	13	14	12	11	12	12	15	16
105 lbs	14	14	12	12	13	13	16	17
110 lbs	14	15	13	13	13	13	17	18
115 lbs	15	16	13	13	14	14	17	19
120 lbs	16	16	14	14	14	15	18	19
125 lbs	16	17	15	14	15	15	19	20
130 lbs	17	18	15	15	16	16	20	21
135 lbs	18	18	16	15	16	16	20	22
140 lbs	18	19	16	16	17	17	21	23
145 lbs	19	20	17	16	17	18	22	23
150 lbs	19	20	18	17	18	18	23	24
155 lbs	20	21	18	18	19	19	24	25
160 lbs	21	22	19	18	19	19	24	26
165 lbs	21	23	19	19	20	20	25	27
170 lbs	22	23	20	19	20	21	26	28
175 lbs	23	24	20	20	21	21	27	28
180 lbs	23	25	21	20	22	22	27	29
185 lbs	24	25	22	21	22	23	28	30
190 lbs	25	26	22	22	23	23	29	31
195 lbs	25	27	23	22	23	24	30	32
200 lbs	26	27	23	23	24	24	30	32
205 lbs	27	28	24	23	25	25	31	33
210 lbs	27	29	25	24	25	26	32	34
215 lbs	28	29	25	24	26	26	33	35
220 lbs	29	30	26	25	26	27	33	36
225 lbs	29	31	26	26	27	27	34	36
230 lbs	30	31	27	26	28	28	35	37
235 lbs	31	32	27	27	28	29	36	38
240 lbs	31	33	28	27	29	29	36	39
245 lbs	32	33	29	28	29	30	37	40
250 lbs	32	34	29	28	30	30	38	40

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 mph	5 mph	6 mph	7 mph	8 mph	9 mph	10 mph	11 mph	12 mph	13 mph	14 mph
90 lbs	13	15	14	14	13	12	13	13	14	13	14
95 lbs	14	15	15	15	14	13	13	13	15	14	15
100 lbs	15	16	16	15	14	14	14	14	15	15	16
105 lbs	15	17	17	16	15	15	15	15	16	16	17
110 lbs	16	18	18	17	16	15	16	16	17	16	18
115 lbs	17	19	18	18	17	16	16	16	18	17	18
120 lbs	18	19	19	18	17	17	17	17	19	18	19
125 lbs	18	20	20	19	18	17	18	18	19	19	20
130 lbs	19	21	21	20	19	18	18	18	20	19	21
135 lbs	20	22	21	21	19	19	19	19	21	20	22
140 lbs	20	23	22	21	20	19	20	20	22	21	22
145 lbs	21	23	23	22	21	20	20	21	22	22	23
150 lbs	22	24	24	23	22	21	21	21	23	22	24
155 lbs	23	25	25	24	22	21	22	22	24	23	25
160 lbs	23	26	25	25	23	22	23	23	25	24	26
165 lbs	24	27	26	25	24	23	23	23	25	24	26
170 lbs	25	28	27	26	24	24	24	24	26	25	27
175 lbs	26	28	28	27	25	24	25	25	27	26	28
180 lbs	26	29	29	28	26	25	25	26	28	27	29
185 lbs	27	30	29	28	27	26	26	26	29	27	30
190 lbs	28	31	30	29	27	26	27	27	29	28	30
195 lbs	29	32	31	30	28	27	28	28	30	29	31
200 lbs	29	32	32	31	29	28	28	28	31	30	32
205 lbs	30	33	33	31	29	28	29	29	32	30	33
210 lbs	31	34	33	32	30	29	30	30	32	31	34
215 lbs	31	35	34	33	31	30	30	30	33	32	34
220 lbs	32	36	35	34	32	31	31	31	34	33	35
225 lbs	33	36	36	34	32	31	32	32	35	33	36
230 lbs	34	37	37	35	33	32	33	33	36	34	37
235 lbs	34	38	37	36	34	33	33	33	36	35	38
240 lbs	35	39	38	37	35	33	34	34	37	36	38
245 lbs	36	40	39	38	35	34	35	35	38	36	39
250 lbs	37	40	40	38	36	35	35	35	39	37	40

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

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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.