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How many calories are burned walking 9,001 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 9,001 steps would burn approximately 435 calories.

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Calories burned walking 9,001 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 lbs232244209203214217271289
95 lbs245257220214226230286305
100 lbs258271232225237242301321
105 lbs271284244237249254316337
110 lbs283298255248261266331353
115 lbs296311267259273278346369
120 lbs309325278271285290361385
125 lbs322338290282297302376401
130 lbs335352302293309314391417
135 lbs348365313304321326406433
140 lbs361379325316332338421449
145 lbs374392336327344350436465
150 lbs387406348338356362451481
155 lbs399419360350368374466497
160 lbs412433371361380387481513
165 lbs425446383372392399496529
170 lbs438460394383404411511545
175 lbs451474406395416423526561
180 lbs464487417406427435541578
185 lbs477501429417439447556594
190 lbs490514441428451459571610
195 lbs503528452440463471586626
200 lbs515541464451475483601642
205 lbs528555475462487495616658
210 lbs541568487474499507631674
215 lbs554582499485511519646690
220 lbs567595510496522532661706
225 lbs580609522507534544676722
230 lbs593622533519546556692738
235 lbs606636545530558568707754
240 lbs618649557541570580722770
245 lbs631663568552582592737786
250 lbs644676580564594604752802

Calories burned running 9,001 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 lbs261289284273257247252253275265286
95 lbs275305300289271261266267291280302
100 lbs290321316304285275280281306294318
105 lbs304337331319299289294295321309333
110 lbs319353347334314302308309337324349
115 lbs333369363349328316322323352339365
120 lbs348385379364342330336337367353381
125 lbs362401395380356344350351383368397
130 lbs377417410395371357364365398383413
135 lbs391433426410385371378380413397429
140 lbs406449442425399385392394428412445
145 lbs420465458440413399406408444427460
150 lbs435481474456428412420422459442476
155 lbs449497489471442426434436474456492
160 lbs464513505486456440448450490471508
165 lbs478529521501470454462464505486524
170 lbs493545537516485467476478520500540
175 lbs507561552532499481490492536515556
180 lbs522578568547513495504506551530572
185 lbs536594584562527509518520566545587
190 lbs551610600577542522532534581559603
195 lbs565626616592556536547548597574619
200 lbs580642631607570550561562612589635
205 lbs594658647623584564575576627603651
210 lbs609674663638599577589590643618667
215 lbs623690679653613591603604658633683
220 lbs638706695668627605617618673648699
225 lbs652722710683641618631633689662714
230 lbs667738726699656632645647704677730
235 lbs681754742714670646659661719692746
240 lbs696770758729684660673675734707762
245 lbs710786773744698673687689750721778
250 lbs725802789759713687701703765736794

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 9,001

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Calories burned in 9,000 steps Calories burned in 9,002 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.