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How many calories are burned walking 7,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 7,000 steps would burn approximately 338 calories.

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Calories burned walking 7,000 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 lbs180189162158166169210225
95 lbs190200171167175178222237
100 lbs200210180175185188234250
105 lbs210221189184194197246262
110 lbs220231198193203207257274
115 lbs230242207202212216269287
120 lbs241253216210222225281299
125 lbs251263225219231235292312
130 lbs261274234228240244304324
135 lbs271284244237249254316337
140 lbs281295253246259263327349
145 lbs291305262254268272339362
150 lbs301316271263277282351374
155 lbs311326280272286291362387
160 lbs321337289281295301374399
165 lbs331347298289305310386412
170 lbs341358307298314319397424
175 lbs351368316307323329409437
180 lbs361379325316332338421449
185 lbs371389334324342348433462
190 lbs381400343333351357444474
195 lbs391410352342360366456487
200 lbs401421361351369376468499
205 lbs411431370359379385479512
210 lbs421442379368388395491524
215 lbs431452388377397404503536
220 lbs441463397386406413514549
225 lbs451473406395416423526561
230 lbs461484415403425432538574
235 lbs471495424412434442549586
240 lbs481505433421443451561599
245 lbs491516442430452460573611
250 lbs501526451438462470585624

Calories burned running 7,000 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 lbs203225221213200192196197214206222
95 lbs214237233224211203207208226217235
100 lbs225250246236222214218219238229247
105 lbs237262258248233224229230250240259
110 lbs248274270260244235240241262252272
115 lbs259287282272255246251251274263284
120 lbs271299295283266257262262286275296
125 lbs282312307295277267272273297286309
130 lbs293324319307288278283284309298321
135 lbs304337331319299289294295321309333
140 lbs316349344331310299305306333321346
145 lbs327362356342321310316317345332358
150 lbs338374368354333321327328357343370
155 lbs349387381366344331338339369355383
160 lbs361399393378355342349350381366395
165 lbs372412405390366353360361393378407
170 lbs383424417402377363371372405389420
175 lbs395437430413388374381383416401432
180 lbs406449442425399385392394428412444
185 lbs417462454437410395403404440424457
190 lbs428474466449421406414415452435469
195 lbs440487479461432417425426464446482
200 lbs451499491472443428436437476458494
205 lbs462512503484455438447448488469506
210 lbs473524516496466449458459500481519
215 lbs485536528508477460469470512492531
220 lbs496549540520488470479481524504543
225 lbs507561552531499481490492535515556
230 lbs519574565543510492501503547527568
235 lbs530586577555521502512514559538580
240 lbs541599589567532513523525571549593
245 lbs552611602579543524534536583561605
250 lbs564624614591554534545547595572617

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 7,000

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Calories burned in 6,999 steps Calories burned in 7,001 steps



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.