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How many calories are burned walking 9,598 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 9,598 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, 9,598 steps would burn approximately 464 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 9,598 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 lbs247260223216228232289308
95 lbs261274235228241245305325
100 lbs275289247240253258321342
105 lbs289303260252266271337359
110 lbs302317272264279283353376
115 lbs316332284277291296369393
120 lbs330346297289304309385411
125 lbs344361309301317322401428
130 lbs357375322313329335417445
135 lbs371390334325342348433462
140 lbs385404346337354361449479
145 lbs398418359349367374465496
150 lbs412433371361380386481513
155 lbs426447383373392399497530
160 lbs440462396385405412513547
165 lbs453476408397418425529565
170 lbs467491420409430438545582
175 lbs481505433421443451561599
180 lbs495519445433456464577616
185 lbs508534458445468477593633
190 lbs522548470457481489609650
195 lbs536563482469494502625667
200 lbs550577495481506515641684
205 lbs563592507493519528657701
210 lbs577606519505532541673718
215 lbs591620532517544554689736
220 lbs605635544529557567705753
225 lbs618649556541570580721770
230 lbs632664569553582593737787
235 lbs646678581565595605753804
240 lbs660692594577608618769821
245 lbs673707606589620631785838
250 lbs687721618601633644802855

Calories burned running 9,598 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 lbs278308303291274264269270294283305
95 lbs294325320308289278284285310298322
100 lbs309342337324304293299300326314339
105 lbs325359353340319308314315343330356
110 lbs340376370356334322329330359345372
115 lbs356393387372350337344345375361389
120 lbs371411404389365352359360392377406
125 lbs386428421405380366374375408392423
130 lbs402445438421395381388390424408440
135 lbs417462454437410396403405441424457
140 lbs433479471453426410418420457439474
145 lbs448496488470441425433435473455491
150 lbs464513505486456440448450489471508
155 lbs479530522502471454463465506487525
160 lbs495547539518486469478480522502542
165 lbs510565555534502484493495538518559
170 lbs526582572551517498508510555534576
175 lbs541599589567532513523525571549593
180 lbs556616606583547528538540587565609
185 lbs572633623599562542553555604581626
190 lbs587650640615578557568570620596643
195 lbs603667656632593572583585636612660
200 lbs618684673648608586598600653628677
205 lbs634701690664623601613615669644694
210 lbs649718707680638616628630685659711
215 lbs665736724696654630643645702675728
220 lbs680753741713669645657660718691745
225 lbs696770757729684660672675734706762
230 lbs711787774745699674687689751722779
235 lbs727804791761714689702704767738796
240 lbs742821808777730703717719783753813
245 lbs757838825793745718732734799769830
250 lbs773855842810760733747749816785846

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 9,598

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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.