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How many calories are burned walking 500 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 500 steps would burn approximately 24 calories.

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Calories burned walking 500 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 lbs1314121112121516
95 lbs1414121213131617
100 lbs1415131313131718
105 lbs1516141314141819
110 lbs1617141415151820
115 lbs1617151415151920
120 lbs1718151516162021
125 lbs1819161616172122
130 lbs1920171617172223
135 lbs1920171718182324
140 lbs2021181818192325
145 lbs2122191819192426
150 lbs2123191920202527
155 lbs2223201920212628
160 lbs2324212021212729
165 lbs2425212122222829
170 lbs2426222122232830
175 lbs2526232223232931
180 lbs2627232324243032
185 lbs2628242324253133
190 lbs2729242425253234
195 lbs2829252426263335
200 lbs2930262526273336
205 lbs2931262627283437
210 lbs3032272628283537
215 lbs3132282728293638
220 lbs3133282829303739
225 lbs3234292830303840
230 lbs3335302930313841
235 lbs3435302931323942
240 lbs3436313032324043
245 lbs3537323132334144
250 lbs3638323133344245

Calories burned running 500 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 lbs1416161514141414151516
95 lbs1517171615151515161617
100 lbs1618181716151616171618
105 lbs1719181817161616181719
110 lbs1820191917171717191819
115 lbs1920201918181818201920
120 lbs1921212019181919202021
125 lbs2022222120191920212022
130 lbs2123232221202020222123
135 lbs2224242321212121232224
140 lbs2325252422212222242325
145 lbs2326252423222323252426
150 lbs2427262524232323252526
155 lbs2528272625242424262527
160 lbs2629282725242525272628
165 lbs2729292826252626282729
170 lbs2730302927262627292830
175 lbs2831313028272727302931
180 lbs2932323029272828312932
185 lbs3033323129282929313033
190 lbs3134333230293030323134
195 lbs3135343331303030333234
200 lbs3236353432313131343335
205 lbs3337363532313232353436
210 lbs3437373533323333363437
215 lbs3538383634333334373538
220 lbs3539393735343434373639
225 lbs3640393836343535383740
230 lbs3741403936353636393841
235 lbs3842414037363737403841
240 lbs3943424038373737413942
245 lbs3944434139373838424043
250 lbs4045444240383939424144

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 500

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Calories burned in 499 steps Calories burned in 501 steps

Sources

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.