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How many calories are burned walking 9,699 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 9,699 steps would burn approximately 469 calories.

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Calories burned walking 9,699 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 mph	2 mph	2.5 mph	3 mph	3.5 mph	4 mph	4.5 mph	5 mph
90 lbs	250	262	225	219	230	234	292	311
95 lbs	264	277	237	231	243	247	308	328
100 lbs	278	292	250	243	256	260	324	346
105 lbs	292	306	262	255	269	273	340	363
110 lbs	305	321	275	267	281	286	356	380
115 lbs	319	335	287	279	294	299	373	398
120 lbs	333	350	300	292	307	312	389	415
125 lbs	347	364	312	304	320	325	405	432
130 lbs	361	379	325	316	333	338	421	449
135 lbs	375	394	337	328	345	351	437	467
140 lbs	389	408	350	340	358	364	454	484
145 lbs	403	423	362	352	371	377	470	501
150 lbs	417	437	375	364	384	391	486	519
155 lbs	430	452	387	377	397	404	502	536
160 lbs	444	467	400	389	409	417	518	553
165 lbs	458	481	412	401	422	430	535	570
170 lbs	472	496	425	413	435	443	551	588
175 lbs	486	510	437	425	448	456	567	605
180 lbs	500	525	450	437	461	469	583	622
185 lbs	514	539	462	450	473	482	599	640
190 lbs	528	554	475	462	486	495	616	657
195 lbs	541	569	487	474	499	508	632	674
200 lbs	555	583	500	486	512	521	648	691
205 lbs	569	598	512	498	525	534	664	709
210 lbs	583	612	525	510	537	547	680	726
215 lbs	597	627	537	522	550	560	697	743
220 lbs	611	641	550	535	563	573	713	761
225 lbs	625	656	562	547	576	586	729	778
230 lbs	639	671	575	559	589	599	745	795
235 lbs	653	685	587	571	601	612	761	812
240 lbs	666	700	600	583	614	625	778	830
245 lbs	680	714	612	595	627	638	794	847
250 lbs	694	729	625	607	640	651	810	864

Calories burned running 9,699 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 mph	5 mph	6 mph	7 mph	8 mph	9 mph	10 mph	11 mph	12 mph	13 mph	14 mph
90 lbs	281	311	306	295	276	267	272	273	297	285	308
95 lbs	297	328	323	311	292	281	287	288	313	301	325
100 lbs	312	346	340	327	307	296	302	303	330	317	342
105 lbs	328	363	357	344	323	311	317	318	346	333	359
110 lbs	344	380	374	360	338	326	332	333	363	349	376
115 lbs	359	398	391	376	353	341	347	348	379	365	393
120 lbs	375	415	408	393	369	355	362	364	396	381	411
125 lbs	391	432	425	409	384	370	377	379	412	397	428
130 lbs	406	449	442	425	399	385	393	394	429	412	445
135 lbs	422	467	459	442	415	400	408	409	445	428	462
140 lbs	437	484	476	458	430	415	423	424	462	444	479
145 lbs	453	501	493	475	445	429	438	439	478	460	496
150 lbs	469	519	510	491	461	444	453	454	495	476	513
155 lbs	484	536	527	507	476	459	468	470	511	492	530
160 lbs	500	553	544	524	492	474	483	485	528	508	547
165 lbs	515	570	561	540	507	489	498	500	544	523	565
170 lbs	531	588	578	556	522	504	513	515	561	539	582
175 lbs	547	605	595	573	538	518	528	530	577	555	599
180 lbs	562	622	612	589	553	533	544	545	594	571	616
185 lbs	578	640	629	605	568	548	559	560	610	587	633
190 lbs	594	657	646	622	584	563	574	576	627	603	650
195 lbs	609	674	663	638	599	578	589	591	643	619	667
200 lbs	625	691	680	655	614	592	604	606	660	634	684
205 lbs	640	709	697	671	630	607	619	621	676	650	701
210 lbs	656	726	714	687	645	622	634	636	692	666	719
215 lbs	672	743	731	704	660	637	649	651	709	682	736
220 lbs	687	761	748	720	676	652	664	666	725	698	753
225 lbs	703	778	765	736	691	666	679	682	742	714	770
230 lbs	719	795	782	753	707	681	695	697	758	730	787
235 lbs	734	812	799	769	722	696	710	712	775	745	804
240 lbs	750	830	816	785	737	711	725	727	791	761	821
245 lbs	765	847	833	802	753	726	740	742	808	777	838
250 lbs	781	864	850	818	768	741	755	757	824	793	855

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.

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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.