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How many calories are burned walking 6,500 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 6,500 steps would burn approximately 314 calories.

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Calories burned walking 6,500 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 lbs167176151147154157195209
95 lbs177186159155163166206220
100 lbs186195167163171174217232
105 lbs195205176171180183228243
110 lbs205215184179189192239255
115 lbs214225193187197201250266
120 lbs223234201195206209261278
125 lbs233244209204214218271290
130 lbs242254218212223227282301
135 lbs251264226220231236293313
140 lbs261274234228240244304324
145 lbs270283243236249253315336
150 lbs279293251244257262326348
155 lbs288303260252266270337359
160 lbs298313268261274279347371
165 lbs307322276269283288358382
170 lbs316332285277292297369394
175 lbs326342293285300305380405
180 lbs335352301293309314391417
185 lbs344362310301317323402429
190 lbs354371318309326331413440
195 lbs363381327318334340423452
200 lbs372391335326343349434463
205 lbs382401343334352358445475
210 lbs391410352342360366456487
215 lbs400420360350369375467498
220 lbs409430368358377384478510
225 lbs419440377366386393489521
230 lbs428449385375394401499533
235 lbs437459394383403410510544
240 lbs447469402391412419521556
245 lbs456479410399420427532568
250 lbs465489419407429436543579

Calories burned running 6,500 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 lbs188209205197185179182183199191206
95 lbs199220217208196189192193210202218
100 lbs209232228219206199202203221213229
105 lbs220243239230216208213213232223241
110 lbs230255251241226218223223243234252
115 lbs241266262252237228233233254244264
120 lbs251278274263247238243244265255275
125 lbs262290285274257248253254276266287
130 lbs272301296285268258263264287276298
135 lbs283313308296278268273274298287310
140 lbs293324319307288278283284309298321
145 lbs304336331318299288293294320308332
150 lbs314348342329309298304305331319344
155 lbs325359353340319308314315343330355
160 lbs335371365351329318324325354340367
165 lbs345382376362340328334335365351378
170 lbs356394388373350337344345376361390
175 lbs366405399384360347354355387372401
180 lbs377417410395371357364365398383413
185 lbs387429422406381367374376409393424
190 lbs398440433417391377385386420404436
195 lbs408452445428401387395396431415447
200 lbs419463456439412397405406442425459
205 lbs429475467450422407415416453436470
210 lbs440487479461432417425426464446482
215 lbs450498490472443427435436475457493
220 lbs461510502483453437445447486468504
225 lbs471521513494463447455457497478516
230 lbs482533524504474457465467508489527
235 lbs492544536515484466476477519500539
240 lbs502556547526494476486487530510550
245 lbs513568559537504486496497541521562
250 lbs523579570548515496506508552531573

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 6,500

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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.