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How many calories are burned walking 9,901 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 9,901 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, 9,901 steps would burn approximately 478 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 9,901 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 lbs255268230223235239298318
95 lbs269283242236248252314335
100 lbs283298255248261266331353
105 lbs298313268260274279347371
110 lbs312327281273287292364388
115 lbs326342293285300306380406
120 lbs340357306298313319397424
125 lbs354372319310327332413441
130 lbs369387332322340345430459
135 lbs383402344335353359446476
140 lbs397417357347366372463494
145 lbs411432370360379385480512
150 lbs425446383372392399496529
155 lbs439461395384405412513547
160 lbs454476408397418425529565
165 lbs468491421409431439546582
170 lbs482506434422444452562600
175 lbs496521446434457465579618
180 lbs510536459446470478595635
185 lbs524551472459483492612653
190 lbs539566485471496505628671
195 lbs553580497484509518645688
200 lbs567595510496522532661706
205 lbs581610523508535545678723
210 lbs595625536521549558695741
215 lbs609640549533562571711759
220 lbs624655561546575585728776
225 lbs638670574558588598744794
230 lbs652685587570601611761812
235 lbs666699600583614625777829
240 lbs680714612595627638794847
245 lbs695729625608640651810865
250 lbs709744638620653664827882

Calories burned running 9,901 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 lbs287318313301282272277278303291314
95 lbs303335330317298287293294320308332
100 lbs319353347334314302308309337324349
105 lbs335371365351329317324325353340367
110 lbs351388382368345333339340370356384
115 lbs367406399384361348355356387372402
120 lbs383424417401376363370371404389419
125 lbs399441434418392378385387421405437
130 lbs415459451434408393401402438421454
135 lbs431476469451423408416417454437472
140 lbs446494486468439423432433471453489
145 lbs462512504484455438447448488470506
150 lbs478529521501470454462464505486524
155 lbs494547538518486469478479522502541
160 lbs510565556535502484493495539518559
165 lbs526582573551517499509510555534576
170 lbs542600590568533514524526572550594
175 lbs558618608585549529539541589567611
180 lbs574635625601564544555557606583629
185 lbs590653642618580559570572623599646
190 lbs606671660635596575586588640615664
195 lbs622688677651612590601603656631681
200 lbs638706695668627605617618673648699
205 lbs654723712685643620632634690664716
210 lbs670741729702659635647649707680733
215 lbs686759747718674650663665724696751
220 lbs702776764735690665678680741712768
225 lbs718794781752706680694696757729786
230 lbs733812799768721695709711774745803
235 lbs749829816785737711724727791761821
240 lbs765847833802753726740742808777838
245 lbs781865851819768741755758825793856
250 lbs797882868835784756771773842810873

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 9,901

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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.

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