Walking 15,000 steps might sound daunting at first. But itâs an achievable goal that can improve your physical and mental health. Moreover, itâs a fun way to burn calories. If youâre on a fitness or weight loss journey, tracking your calorie burn can help you achieve your goals. This blog will help you quickly and accurately determine how many calories you burn by walking 15,000 steps based on your weight, how are calories measured and pace so you can optimize your fitness or weight loss goals. Goldi AIâs calorie tracker is a valuable tool for reaching fitness and weight loss goals. This easy-to-use tool will help you quickly and accurately assess how many calories you can burn by walking 15,000 steps based on your weight and pace.
How Long Does It Typically Take To Walk 15000 Steps On Average?
The distance you will walk if you have a daily step goal of 15000 depends on your step length or stride length, which can be thought of as the amount of ground you cover between each step (right foot to left foot) or each stride (the distance covered by one complete gait cycle, or right foot to proper foot landing again). The University of Oklahoma Health Sciences Center created a table with the average step length based on height to calculate the number of steps taken per mile. Their data suggests that the average step length for women is approximately 26 inches, whereas the average step length for men is approximately 31 inches.
Thus, because a mile is 5,280 feet, the average man takes 2,000 steps per mile, and the average woman takes about 2,437 steps per mile. Using these values, walking 15,000 steps daily works out to walking 7.5 miles (12 km) for the average man and 6.2 miles (10 km) for the average woman.
How Long Will It Take to Walk 15,000 Steps?
The time it takes to walk 15000 steps a day will depend on how fast you walk. According to the Centers for Disease Control and Prevention (CDC), the average adult walking speed is between 2.5 and 4 miles per hour. Therefore, walking 7.5 miles a day will take just under 2 and 3 hours, and walking 6.2 miles will take between one and a half and two and a half hours.
How Many Calories Do I Burn if I Walk 15000 Steps?
The exact amount of calories you can burn from walking 15,000 steps per day will vary depending on a few controllable and uncontrollable factors, including:
Weight
A 150-lb person will burn about 240 calories walking 15,000 steps slowly (2.5 mph). A 200-lb person will burn about 320 calories walking the same distance at the same pace.
Walking Speed
There is a definitive difference between a stroll and a power walk. A faster pace will lead to a higher caloric burn.
Age and Metabolism
A slower metabolism burns calories less quickly. Our metabolism naturally decreases as we age, so older adults may find calories more stubborn to burn than they did as kids and young adults.
Environmental Factors
Even the weather can impact the calories you burn during a walk! In more extreme climates, like hot or cold weather, the body will work harder to regulate temperature and, in turn, burn more calories. Other factors like terrain and elevation may affect the calories burned walking 15000 steps. If you have a fitness watch with a heart rate monitor, you can get a decent approximation of the number of calories you burn walking 15000 steps daily. Your heart rate data will indicate the intensity level of your workout, and the GPS running watch can tell you how far and how fast you are walking.
Alternative Step Tracking Methods
You could also use an Apple watch or a good old pedometer for step count. Suppose you donât have access to this technology. In that case, you can calculate the number of calories you burn walking 15000 steps a day by using the METs values for walking at different speeds and inclines, such as those in the Compendium of Physical Activities.
How Many Calories Can You Burn Walking 15,000 Steps at Different Speeds?
Below, weâve created a table that shows the calories burned walking 15000 steps at different paces and body weights. We used the average step length of 31 inches; therefore, walking 15000 steps is the same as walking 7.5 miles.
90 lbs (40.9 kg)
- Walking at 2.8-3.2 mph: 375.8 calories
- Walking at 3.5 mph: 395.6 calories
- Walking at 4.0 mph: 402.6 calories
- Walking at 4.5 mph: 500.9 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 540.6 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 816.0 calories
100 lbs (45.5 kg)
- Walking at 2.8-3.2 mph: 418.0 calories
- Walking at 3.5 mph: 440.1 calories
- Walking at 4.0 mph: 447.9 calories
- Walking at 4.5 mph: 557.2 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 601.4 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 907.7 calories
110 lbs (50 kg)
- Walking at 2.8-3.2 mph: 459.4 calories
- Walking at 3.5 mph: 483.7 calories
- Walking at 4.0 mph: 492.2 calories
- Walking at 4.5 mph: 612.3 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 660.8 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 997.5 calories
120 lbs (54.5 kg)
- Walking at 2.8-3.2 mph: 500.7 calories
- Walking at 3.5 mph: 527.2 calories
- Walking at 4.0 mph: 536.5 calories
- Walking at 4.5 mph: 667.5 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 720.3 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1087.3 calories
130 lbs (59.1 kg)
- Walking at 2.8-3.2 mph: 543.0 calories
- Walking at 3.5 mph: 571.7 calories
- Walking at 4.0 mph: 581.8 calories
- Walking at 4.5 mph: 723.8 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 781.1 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1179.0 calories
140 lbs (63.6 kg)
- Walking at 2.8-3.2 mph: 584.3 calories
- Walking at 3.5 mph: 615.2 calories
- Walking at 4.0 mph: 626.1 calories
- Walking at 4.5 mph: 778.9 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 840.6 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1268.8 calories
150 lbs (68.2 kg)
- Walking at 2.8-3.2 mph: 626.6 calories
- Walking at 3.5 mph: 659.7 calories
- Walking at 4.0 mph: 671.3 calories
- Walking at 4.5 mph: 835.2 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 901.4 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1360.6 calories
160 lbs (72.7 kg)
- Walking at 2.8-3.2 mph: 667.9 calories
- Walking at 3.5 mph: 703.3 calories
- Walking at 4.0 mph: 715.6 calories
- Walking at 4.5 mph: 890.4 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 960.9 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1450.4 calories
170 lbs (77.3 kg)
- Walking at 2.8-3.2 mph: 710.2 calories
- Walking at 3.5 mph: 747.8 calories
- Walking at 4.0 mph: 760.9 calories
- Walking at 4.5 mph: 946.7 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1021.7 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1542.1 calories
180 lbs (81.8 kg)
- Walking at 2.8-3.2 mph: 751.5 calories
- Walking at 3.5 mph: 791.3 calories
- Walking at 4.0 mph: 805.2 calories
- Walking at 4.5 mph: 1001.8 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1081.1 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1631.9 calories
190 lbs (86.4 kg)
- Walking at 2.8-3.2 mph: 793.8 calories
- Walking at 3.5 mph: 835.8 calories
- Walking at 4.0 mph: 850.5 calories
- Walking at 4.5 mph: 1058.1 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1141.9 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1723.7 calories
200 lbs (90.9 kg)
- Walking at 2.8-3.2 mph: 835.1 calories
- Walking at 3.5 mph: 879.3 calories
- Walking at 4.0 mph: 894.8 calories
- Walking at 4.5 mph: 1113.2 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1201.4 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1813.5 calories
210 lbs (95.5 kg)
- Walking at 2.8-3.2 mph: 877.4 calories
- Walking at 3.5 mph: 923.8 calories
- Walking at 4.0 mph: 940.1 calories
- Walking at 4.5 mph: 1169.6 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1262.2 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1905.2 calories
220 lbs (100 kg)
- Walking at 2.8-3.2 mph: 918.8 calories
- Walking at 3.5 mph: 967.3 calories
- Walking at 4.0 mph: 984.4 calories
- Walking at 4.5 mph: 1224.7 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1321.7 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 1995.0 calories
230 lbs (104.5 kg)
- Walking at 2.8-3.2 mph: 960.1 calories
- Walking at 3.5 mph: 1010.9 calories
- Walking at 4.0 mph: 1028.7 calories
- Walking at 4.5 mph: 1279.8 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1381.2 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2084.8 calories
240 lbs (109.1 kg)
- Walking at 2.8-3.2 mph: 1002.4 calories
- Walking at 3.5 mph: 1055.4 calories
- Walking at 4.0 mph: 1074.0 calories
- Walking at 4.5 mph: 1336.1 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1442.0 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2176.5 calories
250 lbs (113.6 kg)
- Walking at 2.8-3.2 mph: 1043.7 calories
- Walking at 3.5 mph: 1098.9 calories
- Walking at 4.0 mph: 1118.3 calories
- Walking at 4.5 mph: 1391.3 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1501.4 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2266.3 calories
260 lbs (118.2 kg)
- Walking at 2.8-3.2 mph: 1086.0 calories
- Walking at 3.5 mph: 1143.4 calories
- Walking at 4.0 mph: 1163.5 calories
- Walking at 4.5 mph: 1447.6 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1562.2 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2358.1 calories
270 lbs (122.7 kg)
- Walking at 2.8-3.2 mph: 1127.3 calories
- Walking at 3.5 mph: 1186.9 calories
- Walking at 4.0 mph: 1207.8 calories
- Walking at 4.5 mph: 1502.7 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1621.7 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2447.9 calories
280 lbs (127.3 kg)
- Walking at 2.8-3.2 mph: 1169.6 calories
- Walking at 3.5 mph: 1231.4 calories
- Walking at 4.0 mph: 1253.1 calories
- Walking at 4.5 mph: 1559.0 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1682.5 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2539.6 calories
290 lbs (131.8 kg)
- Walking at 2.8-3.2 mph: 1210.9 calories
- Walking at 3.5 mph: 1275.0 calories
- Walking at 4.0 mph: 1297.4 calories
- Walking at 4.5 mph: 1614.1 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1742.0 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2629.4 calories
300 lbs (136.4 kg)
- Walking at 2.8-3.2 mph: 1253.2 calories
- Walking at 3.5 mph: 1319.5 calories
- Walking at 4.0 mph: 1342.7 calories
- Walking at 4.5 mph: 1670.5 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1802.8 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2721.2 calories
310 lbs (140.9 kg)
- Walking at 2.8-3.2 mph: 1294.5 calories
- Walking at 3.5 mph: 1363.0 calories
- Walking at 4.0 mph: 1387.0 calories
- Walking at 4.5 mph: 1725.6 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1862.3 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2811.0 calories
320 lbs (145.5 kg)
- Walking at 2.8-3.2 mph: 1336.8 calories
- Walking at 3.5 mph: 1407.5 calories
- Walking at 4.0 mph: 1432.3 calories
- Walking at 4.5 mph: 1781.9 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1923.1 calorie
- Walking at 2.9-3.5 mph at 6-15% Grade: 2902.7 calories
330 lbs (150 kg)
- Walking at 2.8-3.2 mph: 1378.1 calories
- Walking at 3.5 mph: 1451.0 calories
- Walking at 4.0 mph: 1476.6 calories
- Walking at 4.5 mph: 1837.0 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 1982.5 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 2992.5 calories
340 lbs (154.5 kg)
- Walking at 2.8-3.2 mph: 1419.9 calories
- Walking at 3.5 mph: 1495.0 calories
- Walking at 4.0 mph: 1521.3 calories
- Walking at 4.5 mph: 1892.7 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 2042.6 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 3083.2 calories
350 lbs (159.1 kg)
- Walking at 2.8-3.2 mph: 1461.6 calories
- Walking at 3.5 mph: 1538.9 calories
- Walking at 4.0 mph: 1566.1 calories
- Walking at 4.5 mph: 1948.4 calories
- Walking at 2.9-3.5 mph at 1-5% Grade: 2102.7 calories
- Walking at 2.9-3.5 mph at 6-15% Grade: 3173.9 calories
15,000 Steps Calories Conversion Chart
The formula used to convert steps to calories is based on several factors and can vary depending on the specific calculator or method. This formula incorporates the following elements:
- 0.04 (Constant): Representing the average calories burned per step per kilogram of body weight
- Body Weight: The individualâs weight in kilograms
- Steps Taken: The total number of steps walked
Example Calculation
Suppose a person weighing 70 kg walks 5,000 steps: The calories burned can be calculated as:
- Calories Burned = (0.04 * 70) * 5,000
- Calories Burned = 14,000
How to Convert Steps to Calories?
To accurately convert your steps to calories burned, follow these steps:
- Measure your body weight in kilograms (1 kg = 2.2 lbs).
- Track your steps using a pedometer, fitness tracker, or smartphone app.
- Apply the conversion formula: Calories Burned=(0.04 Ă Body Weight) Ă Steps Taken
- Adjust for intensity using a multiplier based on your walking pace:
- Low intensity (casual walking): Multiply the result by 0.7.
- Moderate intensity (brisk walking): Multiply the result by 1.0.
- High intensity (power walking or jogging): Multiply the result by 1.2.
By considering your body weight, step count, and intensity level, you can get a more accurate estimate of the calories burned during your walk.
Height 6 Feet and Above
If your height is 6 feet or more, use the chart below to estimate calories burned by step count. This assumes that you take 2,000 steps per mile.
Title: 2,000 Steps per Mile (Height 6 Feet and Above) Calories Burned by Step Count and Weight
Weight Categories:
- 100 lb (45 kg)
- 120 lb (55 kg)
- 140 lb (64 kg)
- 160 lb (73 kg)
- 180 lb (82 kg)
- 200 lb (91 kg)
- 220 lb (100 kg)
- 250 lb (114 kg)
- 275 lb (125 kg)
- 300 lb (136 kg)
Calories Burned by Step Count:
- 1,000 Steps:
- 100 lb: 28 cal.
- 120 lb: 33
- 140 lb: 38
- 160 lb: 44
- 180 lb: 49
- 200 lb: 55
- 220 lb: 60
- 250 lb: 69
- 275 lb: 75
- 300 lb: 82
- 2,000 Steps:
- 100 lb: 55
- 120 lb: 66
- 140 lb: 76
- 160 lb: 87
- 180 lb: 98
- 200 lb: 109
- 220 lb: 120
- 250 lb: 137
- 275 lb: 150
- 300 lb: 164
- 3,000 Steps:
- 100 lb: 83
- 120 lb: 99
- 140 lb: 114
- 160 lb: 131
- 180 lb: 147
- 200 lb: 164
- 220 lb: 180
- 250 lb: 206
- 275 lb: 225
- 300 lb: 246
- 4,000 Steps:
- 100 lb: 110
- 120 lb: 132
- 140 lb: 152
- 160 lb: 174
- 180 lb: 196
- 200 lb: 218
- 220 lb: 240
- 250 lb: 274
- 275 lb: 300
- 300 lb: 328
- 5,000 Steps:
- 100 lb: 138
- 120 lb: 165
- 140 lb: 190
- 160 lb: 218
- 180 lb: 245
- 200 lb: 273
- 220 lb: 300
- 250 lb: 343
- 275 lb: 375
- 300 lb: 410
- 6,000 Steps:
- 100 lb: 165
- 120 lb: 198
- 140 lb: 228
- 160 lb: 261
- 180 lb: 294
- 200 lb: 327
- 220 lb: 360
- 250 lb: 411
- 275 lb: 450
- 300 lb: 492
- 7,000 Steps:
- 100 lb: 193
- 120 lb: 231
- 140 lb: 266
- 160 lb: 305
- 180 lb: 343
- 200 lb: 382
- 220 lb: 420
- 250 lb: 480
- 275 lb: 525
- 300 lb: 574
- 8,000 Steps:
- 100 lb: 220
- 120 lb: 264
- 140 lb: 304
- 160 lb: 348
- 180 lb: 392
- 200 lb: 436
- 220 lb: 480
- 250 lb: 548
- 275 lb: 600
- 300 lb: 656
- 9,000 Steps:
- 100 lb: 248
- 120 lb: 297
- 140 lb: 342
- 160 lb: 392
- 180 lb: 441
- 200 lb: 491
- 220 lb: 540
- 250 lb: 617
- 275 lb: 675
- 300 lb: 738
- 10,000 Steps:
- 100 lb: 275
- 120 lb: 330
- 140 lb: 380
- 160 lb: 435
- 180 lb: 490
- 200 lb: 545
- 220 lb: 600
- 250 lb: 685
- 275 lb: 750
- 300 lb: 820
- 11,000 Steps:
- 100 lb: 303
- 120 lb: 363
- 140 lb: 418
- 160 lb: 479
- 180 lb: 539
- 200 lb: 600
- 220 lb: 660
- 250 lb: 754
- 275 lb: 825
- 300 lb: 902
- 12,000 Steps:
- 100 lb: 330
- 120 lb: 396
- 140 lb: 456
- 160 lb: 522
- 180 lb: 588
- 200 lb: 654
- 220 lb: 720
- 250 lb: 822
- 275 lb: 900
- 300 lb: 984
- 13,000 Steps:
- 100 lb: 358
- 120 lb: 429
- 140 lb: 494
- 160 lb: 566
- 180 lb: 637
- 200 lb: 709
- 220 lb: 780
- 250 lb: 891
- 275 lb: 975
- 300 lb: 1,066
- 14,000 Steps:
- 100 lb: 385
- 120 lb: 462
- 140 lb: 532
- 160 lb: 609
- 180 lb: 686
- 200 lb: 763
- 220 lb: 840
- 250 lb: 959
- 275 lb: 1,050
- 300 lb: 1,148
- 15,000 Steps:
- 100 lb: 413
- 120 lb: 495
- 140 lb: 570
- 160 lb: 653
- 180 lb: 735
- 200 lb: 818
- 220 lb: 900
- 250 lb: 1,028
- 275 lb: 1,125
- 300 lb: 1,230
- 16,000 Steps:
- 100 lb: 440
- 120 lb: 528
- 140 lb: 608
- 160 lb: 696
- 180 lb: 784
- 200 lb: 872
- 220 lb: 960
- 250 lb: 1,096
- 275 lb: 1,200
- 300 lb: 1,312
- 17,000 Steps:
- 100 lb: 468
- 120 lb: 561
- 140 lb: 646
- 160 lb: 740
- 180 lb: 833
- 200 lb: 927
- 220 lb: 1,020
- 250 lb: 1,165
- 275 lb: 1,275
- 300 lb: 1,394
- 18,000 Steps:
- 100 lb: 495
- 120 lb: 594
- 140 lb: 684
- 160 lb: 783
- 180 lb: 882
- 200 lb: 981
- 220 lb: 1,080
- 250 lb: 1,233
- 275 lb: 1,350
- 300 lb: 1,476
- 19,000 Steps:
- 100 lb: 523
- 120 lb: 627
- 140 lb: 722
- 160 lb: 827
- 180 lb: 931
- 200 lb: 1,036
- 220 lb: 1,140
- 250 lb: 1,302
- 275 lb: 1,425
- 300 lb: 1,558
- 20,000 Steps:
- 100 lb: 550
- 120 lb: 660
- 140 lb: 760
- 160 lb: 870
- 180 lb: 980
- 200 lb: 1,090
- 220 lb: 1,200
- 250 lb: 1,370
- 275 lb: 1,500
- 300 lb: 1,640
Height 5â6â to 5â11â
If your height is between 5 feet 6 inches and 5 feet 11 inches, use the chart below to estimate calories burned by step count. This assumes that you take 2,200 steps per mile.
2,200 Steps per Mile (Height 5â6â to 5â11â) Calories Burned by Step Count and Weight
- Weight
- 100 lb (45 kg)
- 120 lb (55 kg)
- 140 lb (64 kg)
- 160 lb (73 kg)
- 180 lb (82 kg)
- 200 lb (91 kg)
- 220 lb (100 kg)
- 250 lb (114 kg)
- 275 lb (125 kg)
- 300 lb (136 kg)
- Steps and Calories Burned
- 1,000 Steps
- 100 lb: 25 cal.
- 120 lb: 30
- 140 lb: 35
- 160 lb: 40
- 180 lb: 45
- 200 lb: 50
- 220 lb: 55
- 250 lb: 62
- 275 lb: 68
- 300 lb: 75
- 2,000 Steps
- 100 lb: 50
- 120 lb: 60
- 140 lb: 69
- 160 lb: 79
- 180 lb: 89
- 200 lb: 99
- 220 lb: 109
- 250 lb: 125
- 275 lb: 136
- 300 lb: 149
- 3,000 Steps
- 100 lb: 75
- 120 lb: 90
- 140 lb: 104
- 160 lb: 119
- 180 lb: 134
- 200 lb: 149
- 220 lb: 164
- 250 lb: 187
- 275 lb: 205
- 300 lb: 224
- 4,000 Steps
- 100 lb: 100
- 120 lb: 120
- 140 lb: 138
- 160 lb: 158
- 180 lb: 178
- 200 lb: 198
- 220 lb: 218
- 250 lb: 249
- 275 lb: 273
- 300 lb: 298
- 5,000 Steps
- 100 lb: 125
- 120 lb: 150
- 140 lb: 173
- 160 lb: 198
- 180 lb: 223
- 200 lb: 248
- 220 lb: 273
- 250 lb: 311
- 275 lb: 341
- 300 lb: 373
- 6,000 Steps
- 100 lb: 150
- 120 lb: 180
- 140 lb: 207
- 160 lb: 237
- 180 lb: 267
- 200 lb: 297
- 220 lb: 327
- 250 lb: 374
- 275 lb: 409
- 300 lb: 447
- 7,000 Steps
- 100 lb: 175
- 120 lb: 210
- 140 lb: 242
- 160 lb: 277
- 180 lb: 312
- 200 lb: 347
- 220 lb: 382
- 250 lb: 436
- 275 lb: 477
- 300 lb: 522
- 8,000 Steps
- 100 lb: 200
- 120 lb: 240
- 140 lb: 276
- 160 lb: 316
- 180 lb: 356
- 200 lb: 396
- 220 lb: 436
- 250 lb: 498
- 275 lb: 545
- 300 lb: 596
- 9,000 Steps
- 100 lb: 225
- 120 lb: 270
- 140 lb: 311
- 160 lb: 356
- 180 lb: 401
- 200 lb: 446
- 220 lb: 491
- 250 lb: 560
- 275 lb: 614
- 300 lb: 671
- 10,000 Steps
- 100 lb: 250
- 120 lb: 300
- 140 lb: 345
- 160 lb: 395
- 180 lb: 445
- 200 lb: 495
- 220 lb: 545
- 250 lb: 623
- 275 lb: 682
- 300 lb: 745
- 11,000 Steps
- 100 lb: 275
- 120 lb: 330
- 140 lb: 380
- 160 lb: 435
- 180 lb: 490
- 200 lb: 545
- 220 lb: 600
- 250 lb: 685
- 275 lb: 750
- 300 lb: 820
- 12,000 Steps
- 100 lb: 300
- 120 lb: 360
- 140 lb: 415
- 160 lb: 475
- 180 lb: 535
- 200 lb: 595
- 220 lb: 655
- 250 lb: 747
- 275 lb: 818
- 300 lb: 895
- 13,000 Steps
- 100 lb: 325
- 120 lb: 390
- 140 lb: 449
- 160 lb: 514
- 180 lb: 579
- 200 lb: 644
- 220 lb: 709
- 250 lb: 810
- 275 lb: 886
- 300 lb: 969
- 14,000 Steps
- 100 lb: 350
- 120 lb: 420
- 140 lb: 484
- 160 lb: 554
- 180 lb: 624
- 200 lb: 694
- 220 lb: 764
- 250 lb: 872
- 275 lb: 955
- 300 lb: 1,044
- 15,000 Steps
- 100 lb: 375
- 120 lb: 450
- 140 lb: 518
- 160 lb: 593
- 180 lb: 668
- 200 lb: 743
- 220 lb: 818
- 250 lb: 934
- 275 lb: 1,023
- 300 lb: 1,118
- 16,000 Steps
- 100 lb: 400
- 120 lb: 480
- 140 lb: 553
- 160 lb: 633
- 180 lb: 713
- 200 lb: 793
- 220 lb: 873
- 250 lb: 996
- 275 lb: 1,091
- 300 lb: 1,193
- 17,000 Steps
- 100 lb: 425
- 120 lb: 510
- 140 lb: 587
- 160 lb: 672
- 180 lb: 757
- 200 lb: 842
- 220 lb: 927
- 250 lb: 1,059
- 275 lb: 1,159
- 300 lb: 1,267
- 18,000 Steps
- 100 lb: 450
- 120 lb: 540
- 140 lb: 622
- 160 lb: 712
- 180 lb: 802
- 200 lb: 892
- 220 lb: 982
- 250 lb: 1,121
- 275 lb: 1,227
- 300 lb: 1,342
- 19,000 Steps
- 100 lb: 475
- 120 lb: 570
- 140 lb: 656
- 160 lb: 751
- 180 lb: 846
- 200 lb: 941
- 220 lb: 1,036
- 250 lb: 1,183
- 275 lb: 1,295
- 300 lb: 1,416
- 20,000 Steps
- 100 lb: 500
- 120 lb: 600
- 140 lb: 691
- 160 lb: 791
- 180 lb: 891
- 200 lb: 991
- 220 lb: 1,091
- 250 lb: 1,245
- 275 lb: 1,364
- 300 lb: 1,491
- 1,000 Steps
Height 5â5â and Under
If you are 5 feet 5 inches or less, use the chart below to estimate calories burned by step count. This assumes that you take 2,400 steps per mile.
2,400 Steps per Mile (Height 5â5â and Under) Calories Burned by Step Count and Weight
- Weight
- 100 lb (45 kg)
- 120 lb (55 kg)
- 140 lb (64 kg)
- 160 lb (73 kg)
- 180 lb (82 kg)
- 200 lb (91 kg)
- 220 lb (100 kg)
- 250 lb (114 kg)
- 275 lb (125 kg)
- 300 lb (136 kg)
- Steps and Calories Burned
- 1,000 Steps
- 100 lb: 23 cal.
- 120 lb: 28
- 140 lb: 32
- 160 lb: 36
- 180 lb: 41
- 200 lb: 45
- 220 lb: 50
- 250 lb: 57
- 275 lb: 63
- 300 lb: 68
- 2,000 Steps
- 100 lb: 46
- 120 lb: 55
- 140 lb: 63
- 160 lb: 73
- 180 lb: 82
- 200 lb: 91
- 220 lb: 100
- 250 lb: 114
- 275 lb: 125
- 300 lb: 137
- 3,000 Steps
- 100 lb: 69
- 120 lb: 83
- 140 lb: 95
- 160 lb: 109
- 180 lb: 123
- 200 lb: 136
- 220 lb: 150
- 250 lb: 171
- 275 lb: 188
- 300 lb: 205
- 4,000 Steps
- 100 lb: 92
- 120 lb: 110
- 140 lb: 127
- 160 lb: 145
- 180 lb: 163
- 200 lb: 182
- 220 lb: 200
- 250 lb: 228
- 275 lb: 250
- 300 lb: 273
- 5,000 Steps
- 100 lb: 115
- 120 lb: 138
- 140 lb: 158
- 160 lb: 181
- 180 lb: 204
- 200 lb: 227
- 220 lb: 250
- 250 lb: 285
- 275 lb: 313
- 300 lb: 342
- 6,000 Steps
- 100 lb: 138
- 120 lb: 165
- 140 lb: 190
- 160 lb: 218
- 180 lb: 245
- 200 lb: 273
- 220 lb: 300
- 250 lb: 343
- 275 lb: 375
- 300 lb: 410
- 7,000 Steps
- 100 lb: 160
- 120 lb: 193
- 140 lb: 222
- 160 lb: 254
- 180 lb: 286
- 200 lb: 318
- 220 lb: 350
- 250 lb: 400
- 275 lb: 438
- 300 lb: 478
- 8,000 Steps
- 100 lb: 183
- 120 lb: 220
- 140 lb: 253
- 160 lb: 290
- 180 lb: 327
- 200 lb: 363
- 220 lb: 400
- 250 lb: 457
- 275 lb: 500
- 300 lb: 547
- 9,000 Steps
- 100 lb: 206
- 120 lb: 248
- 140 lb: 285
- 160 lb: 326
- 180 lb: 368
- 200 lb: 409
- 220 lb: 450
- 250 lb: 514
- 275 lb: 563
- 300 lb: 615
- 10,000 Steps
- 100 lb: 229
- 120 lb: 275
- 140 lb: 317
- 160 lb: 363
- 180 lb: 408
- 200 lb: 454
- 220 lb: 500
- 250 lb: 571
- 275 lb: 625
- 300 lb: 683
- 11,000 Steps
- 100 lb: 252
- 120 lb: 303
- 140 lb: 348
- 160 lb: 399
- 180 lb: 449
- 200 lb: 500
- 220 lb: 550
- 250 lb: 628
- 275 lb: 688
- 300 lb: 752
- 12,000 Steps
- 100 lb: 275
- 120 lb: 330
- 140 lb: 380
- 160 lb: 435
- 180 lb: 490
- 200 lb: 545
- 220 lb: 600
- 250 lb: 685
- 275 lb: 750
- 300 lb: 820
- 13,000 Steps
- 100 lb: 298
- 120 lb: 358
- 140 lb: 412
- 160 lb: 471
- 180 lb: 531
- 200 lb: 590
- 220 lb: 650
- 250 lb: 742
- 275 lb: 813
- 300 lb: 888
- 14,000 Steps
- 100 lb: 321
- 120 lb: 385
- 140 lb: 443
- 160 lb: 508
- 180 lb: 572
- 200 lb: 636
- 220 lb: 700
- 250 lb: 799
- 275 lb: 875
- 300 lb: 957
- 15,000 Steps
- 100 lb: 344
- 120 lb: 413
- 140 lb: 475
- 160 lb: 544
- 180 lb: 613
- 200 lb: 681
- 220 lb: 750
- 250 lb: 856
- 275 lb: 938
- 300 lb: 1,025
- 16,000 Steps
- 100 lb: 367
- 120 lb: 440
- 140 lb: 507
- 160 lb: 580
- 180 lb: 653
- 200 lb: 727
- 220 lb: 800
- 250 lb: 913
- 275 lb: 1,000
- 300 lb: 1,093
- 17,000 Steps
- 100 lb: 390
- 120 lb: 468
- 140 lb: 538
- 160 lb: 616
- 180 lb: 694
- 200 lb: 772
- 220 lb: 850
- 250 lb: 970
- 275 lb: 1,063
- 300 lb: 1,162
- 18,000 Steps
- 100 lb: 413
- 120 lb: 495
- 140 lb: 570
- 160 lb: 653
- 180 lb: 735
- 200 lb: 818
- 220 lb: 900
- 250 lb: 1,028
- 275 lb: 1,125
- 300 lb: 1,230
- 19,000 Steps
- 100 lb: 435
- 120 lb: 523
- 140 lb: 602
- 160 lb: 689
- 180 lb: 776
- 200 lb: 863
- 220 lb: 950
- 250 lb: 1,085
- 275 lb: 1,188
- 300 lb: 1,298
- 20,000 Steps
- 100 lb: 458
- 120 lb: 550
- 140 lb: 633
- 160 lb: 725
- 180 lb: 817
- 200 lb: 908
- 220 lb: 1,000
- 250 lb: 1,142
- 275 lb: 1,250
- 300 lb: 1,367
- 1,000 Steps
Strategies for Reaching 15,000 Steps Daily
If you donât reach your goal every single day, donât be too quick to sell yourself short. On average, the typical person in America walks about 4,000 steps a day, or two miles. Reaching 10,000 or even 5,000 steps will put you above the average. Try these tips for healthy walking habits to put your best foot forward daily and get that 15,000-step goal.
Break It Up: Walking 15000 Steps a Day Doesnât Have to Be One Continuous Workout
Walking 15000 steps a day in one continuous walking workout can be overwhelming and sometimes not feasible, depending on the confines of your schedule. Nevertheless, most evidence suggests that the accumulated daily step count matters more than the need for the workout to be continuous long walks.
If you want to walk 15000 steps daily, you can break up your step count into 2-3 shorter deliberate walks. You can sneak in a 30-minute walk before work, one at lunch, and one in the evening.
Be Active Outside of Your Walks: Keep Moving Throughout the Day
Remember that some of your steps can also come from accumulated daily activity (e.g., walking to the mailbox, walking around the house, walking from the car into the store). Stay active throughout the day rather than just sitting around before and after your walking workouts.
Keeping your activity level up will increase your energy levels and step count and help you burn calories if your goal is weight loss.
Get Good Walking Shoes: Comfort Is Key
If youâre walking 15000 steps daily, you must wear proper footwear. Get walking or running shoes for comfortable fitness walks and support your foot in the appropriate position. If youâre going to walk in running shoes, get zero-drop running shoes without a significant heel flare to support your walking gait best.
Fuel and Hydrate: Proper Nutrition and Hydration Support Your Step Goals
Walking 15000 steps daily burns many calories and requires supportive nutrition and hydration. Ensure you eat well, focusing on unprocessed, natural foods like:
- Vegetables
- Fruits
- Lean proteins
- Whole grains
- Eggs
- Low-fat dairy
- Seeds
- Nuts
Drink plenty of water, and carry a handheld water bottle or a hydration pack on your walks.
Use Your Arms: Improve Walking Efficiency for Better Calorie Burning
Donât forget to swing your arms while you walk, and keep your core tight. This will help improve the efficiency of your form, allowing you to walk faster and burn more calories.
Sign Up For An Event: Get Inspired by a Walking Goal
People often assume that road races like 5Ks, 10Ks, and half marathons are only for competitive runners, but most of these events allowâand even embraceâwalkers. A 10K is 6.2 miles, so if youâre walking 15000 steps a day, youâre more than covering this distance.
You can even push yourself to train to walk a half marathon (13.1 miles) by walking 5,000 steps a day and having one longer walk per week. This is a fitness routine you can be proud of.
Always Remember to Stretch: Donât Skip This Crucial Step
It may be easy to forget to stretch, but your body wonât be as easy to forgive! Stretching warms up the muscles and joints for physical activity, and skipping this step can cause stiffness and a higher risk of injury. When you donât stretch, youâre less flexible and more prone to strains or tears in the muscles and tendons.
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