How many calories are burned walking 503 steps?

Ask anyone how many steps they had today and they'll know exactly what you mean. That's because in today's increasingly sedentary world, how many steps someone takes in any given day has become an important indicator of how active and physically fit they might be. And thanks to devices like smartphones, smart watches, and other fitness trackers, step tracking has become as easy as carrying or wearing a device and letting it track your activity automatically without giving it a second thought.

Of course, it's one thing to say you walked 503 steps, and it's quite another to know how many calories you burned doing so. Any guesses?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 503 steps would burn approximately 24 calories.

While this can give a pretty good estimate for an average person, not everyone weighs the same or walks the same speed. Read on to view chart for different weights and walking/running speeds or calculate another amount.

Calories burned walking 503 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	13	14	12	11	12	12	15	16
95 lbs	14	14	12	12	13	13	16	17
100 lbs	14	15	13	13	13	14	17	18
105 lbs	15	16	14	13	14	14	18	19
110 lbs	16	17	14	14	15	15	18	20
115 lbs	17	17	15	14	15	16	19	21
120 lbs	17	18	16	15	16	16	20	22
125 lbs	18	19	16	16	17	17	21	22
130 lbs	19	20	17	16	17	18	22	23
135 lbs	19	20	17	17	18	18	23	24
140 lbs	20	21	18	18	19	19	24	25
145 lbs	21	22	19	18	19	20	24	26
150 lbs	22	23	19	19	20	20	25	27
155 lbs	22	23	20	20	21	21	26	28
160 lbs	23	24	21	20	21	22	27	29
165 lbs	24	25	21	21	22	22	28	30
170 lbs	24	26	22	21	23	23	29	30
175 lbs	25	26	23	22	23	24	29	31
180 lbs	26	27	23	23	24	24	30	32
185 lbs	27	28	24	23	25	25	31	33
190 lbs	27	29	25	24	25	26	32	34
195 lbs	28	29	25	25	26	26	33	35
200 lbs	29	30	26	25	27	27	34	36
205 lbs	30	31	27	26	27	28	34	37
210 lbs	30	32	27	26	28	28	35	38
215 lbs	31	33	28	27	29	29	36	39
220 lbs	32	33	29	28	29	30	37	39
225 lbs	32	34	29	28	30	30	38	40
230 lbs	33	35	30	29	31	31	39	41
235 lbs	34	36	30	30	31	32	39	42
240 lbs	35	36	31	30	32	32	40	43
245 lbs	35	37	32	31	33	33	41	44
250 lbs	36	38	32	32	33	34	42	45

Calories burned running 503 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	15	16	16	15	14	14	14	14	15	15	16
95 lbs	15	17	17	16	15	15	15	15	16	16	17
100 lbs	16	18	18	17	16	15	16	16	17	16	18
105 lbs	17	19	19	18	17	16	16	16	18	17	19
110 lbs	18	20	19	19	18	17	17	17	19	18	20
115 lbs	19	21	20	20	18	18	18	18	20	19	20
120 lbs	19	22	21	20	19	18	19	19	21	20	21
125 lbs	20	22	22	21	20	19	20	20	21	21	22
130 lbs	21	23	23	22	21	20	20	20	22	21	23
135 lbs	22	24	24	23	22	21	21	21	23	22	24
140 lbs	23	25	25	24	22	22	22	22	24	23	25
145 lbs	23	26	26	25	23	22	23	23	25	24	26
150 lbs	24	27	26	25	24	23	23	24	26	25	27
155 lbs	25	28	27	26	25	24	24	24	27	25	28
160 lbs	26	29	28	27	25	25	25	25	27	26	28
165 lbs	27	30	29	28	26	25	26	26	28	27	29
170 lbs	28	30	30	29	27	26	27	27	29	28	30
175 lbs	28	31	31	30	28	27	27	27	30	29	31
180 lbs	29	32	32	31	29	28	28	28	31	30	32
185 lbs	30	33	33	31	29	28	29	29	32	30	33
190 lbs	31	34	34	32	30	29	30	30	32	31	34
195 lbs	32	35	34	33	31	30	31	31	33	32	35
200 lbs	32	36	35	34	32	31	31	31	34	33	35
205 lbs	33	37	36	35	33	31	32	32	35	34	36
210 lbs	34	38	37	36	33	32	33	33	36	35	37
215 lbs	35	39	38	36	34	33	34	34	37	35	38
220 lbs	36	39	39	37	35	34	34	35	38	36	39
225 lbs	36	40	40	38	36	35	35	35	38	37	40
230 lbs	37	41	41	39	37	35	36	36	39	38	41
235 lbs	38	42	41	40	37	36	37	37	40	39	42
240 lbs	39	43	42	41	38	37	38	38	41	39	43
245 lbs	40	44	43	42	39	38	38	38	42	40	43
250 lbs	41	45	44	42	40	38	39	39	43	41	44

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 503

← Prev step num	Next step num →
Calories burned in 502 steps	Calories burned in 504 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.

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