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How many calories are burned walking 9,300 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 9,300 steps would burn approximately 449 calories.

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Calories burned walking 9,300 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 lbs240252216210221225280298
95 lbs253266228221233237295315
100 lbs266280240233245250311332
105 lbs280294252245258262326348
110 lbs293308264256270275342365
115 lbs306322276268282287357381
120 lbs320335288280294300373398
125 lbs333349300291307312388414
130 lbs346363312303319325404431
135 lbs359377324315331337419448
140 lbs373391335326343349435464
145 lbs386405347338356362450481
150 lbs399419359349368374466497
155 lbs413433371361380387482514
160 lbs426447383373393399497530
165 lbs439461395384405412513547
170 lbs453475407396417424528564
175 lbs466489419408429437544580
180 lbs479503431419442449559597
185 lbs493517443431454462575613
190 lbs506531455443466474590630
195 lbs519545467454478487606646
200 lbs533559479466491499621663
205 lbs546573491478503512637680
210 lbs559587503489515524652696
215 lbs572601515501527537668713
220 lbs586615527513540549683729
225 lbs599629539524552562699746
230 lbs612643551536564574714762
235 lbs626657563548577587730779
240 lbs639671575559589599746796
245 lbs652685587571601612761812
250 lbs666699599582613624777829

Calories burned running 9,300 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 lbs270298294282265256261261285274295
95 lbs285315310298280270275276300289312
100 lbs300332326314295284290290316304328
105 lbs315348342330309298304305332319344
110 lbs330365359345324312319320348335361
115 lbs344381375361339327333334364350377
120 lbs359398391377353341347349379365394
125 lbs374414408392368355362363395380410
130 lbs389431424408383369376378411395427
135 lbs404448440424398383391392427411443
140 lbs419464457439412398405407443426459
145 lbs434481473455427412420421458441476
150 lbs449497489471442426434436474456492
155 lbs464514506486457440449450490471509
160 lbs479530522502471454463465506487525
165 lbs494547538518486469478479522502541
170 lbs509564555533501483492494538517558
175 lbs524580571549515497507508553532574
180 lbs539597587565530511521523569547591
185 lbs554613603581545525536537585563607
190 lbs569630620596560540550552601578623
195 lbs584646636612574554565566617593640
200 lbs599663652628589568579581632608656
205 lbs614680669643604582594595648624673
210 lbs629696685659619596608610664639689
215 lbs644713701675633611623625680654705
220 lbs659729718690648625637639696669722
225 lbs674746734706663639652654711684738
230 lbs689762750722677653666668727700755
235 lbs704779767737692667680683743715771
240 lbs719796783753707682695697759730787
245 lbs734812799769722696709712775745804
250 lbs749829815785736710724726790760820

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 9,300

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Calories burned in 9,299 steps Calories burned in 9,301 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.