How many calories are burned walking 563 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 563 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, 563 steps would burn approximately 27 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 563 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	15	15	13	13	13	14	17	18
95 lbs	15	16	14	13	14	14	18	19
100 lbs	16	17	15	14	15	15	19	20
105 lbs	17	18	15	15	16	16	20	21
110 lbs	18	19	16	16	16	17	21	22
115 lbs	19	19	17	16	17	17	22	23
120 lbs	19	20	17	17	18	18	23	24
125 lbs	20	21	18	18	19	19	24	25
130 lbs	21	22	19	18	19	20	24	26
135 lbs	22	23	20	19	20	20	25	27
140 lbs	23	24	20	20	21	21	26	28
145 lbs	23	25	21	20	22	22	27	29
150 lbs	24	25	22	21	22	23	28	30
155 lbs	25	26	22	22	23	23	29	31
160 lbs	26	27	23	23	24	24	30	32
165 lbs	27	28	24	23	25	25	31	33
170 lbs	27	29	25	24	25	26	32	34
175 lbs	28	30	25	25	26	26	33	35
180 lbs	29	30	26	25	27	27	34	36
185 lbs	30	31	27	26	27	28	35	37
190 lbs	31	32	28	27	28	29	36	38
195 lbs	31	33	28	28	29	29	37	39
200 lbs	32	34	29	28	30	30	38	40
205 lbs	33	35	30	29	30	31	39	41
210 lbs	34	36	30	30	31	32	39	42
215 lbs	35	36	31	30	32	32	40	43
220 lbs	35	37	32	31	33	33	41	44
225 lbs	36	38	33	32	33	34	42	45
230 lbs	37	39	33	32	34	35	43	46
235 lbs	38	40	34	33	35	36	44	47
240 lbs	39	41	35	34	36	36	45	48
245 lbs	39	41	36	35	36	37	46	49
250 lbs	40	42	36	35	37	38	47	50

Calories burned running 563 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	16	18	18	17	16	15	16	16	17	17	18
95 lbs	17	19	19	18	17	16	17	17	18	17	19
100 lbs	18	20	20	19	18	17	18	18	19	18	20
105 lbs	19	21	21	20	19	18	18	18	20	19	21
110 lbs	20	22	22	21	20	19	19	19	21	20	22
115 lbs	21	23	23	22	21	20	20	20	22	21	23
120 lbs	22	24	24	23	21	21	21	21	23	22	24
125 lbs	23	25	25	24	22	21	22	22	24	23	25
130 lbs	24	26	26	25	23	22	23	23	25	24	26
135 lbs	24	27	27	26	24	23	24	24	26	25	27
140 lbs	25	28	28	27	25	24	25	25	27	26	28
145 lbs	26	29	29	28	26	25	25	25	28	27	29
150 lbs	27	30	30	28	27	26	26	26	29	28	30
155 lbs	28	31	31	29	28	27	27	27	30	29	31
160 lbs	29	32	32	30	29	28	28	28	31	29	32
165 lbs	30	33	33	31	29	28	29	29	32	30	33
170 lbs	31	34	34	32	30	29	30	30	33	31	34
175 lbs	32	35	35	33	31	30	31	31	33	32	35
180 lbs	33	36	36	34	32	31	32	32	34	33	36
185 lbs	34	37	37	35	33	32	32	33	35	34	37
190 lbs	34	38	38	36	34	33	33	33	36	35	38
195 lbs	35	39	39	37	35	34	34	34	37	36	39
200 lbs	36	40	39	38	36	34	35	35	38	37	40
205 lbs	37	41	40	39	37	35	36	36	39	38	41
210 lbs	38	42	41	40	37	36	37	37	40	39	42
215 lbs	39	43	42	41	38	37	38	38	41	40	43
220 lbs	40	44	43	42	39	38	39	39	42	41	44
225 lbs	41	45	44	43	40	39	39	40	43	41	45
230 lbs	42	46	45	44	41	40	40	40	44	42	46
235 lbs	43	47	46	45	42	40	41	41	45	43	47
240 lbs	44	48	47	46	43	41	42	42	46	44	48
245 lbs	44	49	48	47	44	42	43	43	47	45	49
250 lbs	45	50	49	47	45	43	44	44	48	46	50

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 563

← Prev step num	Next step num →
Calories burned in 562 steps	Calories burned in 564 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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