How Many Steps To Burn 100 Calories

Burning 100 calories might seem like a small goal, but it's a great step towards improving your overall health. One of the most accessible ways to torch those calories is by walking. But how many steps does it take to burn 100 calories?

The Steps-to-Calories Formula

On average, a person burns about 0.04 calories per step. This means it takes approximately 2,500 steps to burn 100 calories. However, the exact number can vary based on factors like your weight, walking speed, and terrain. For example:

• A 120-pound person: May need about 2,900 steps.
• A 155-pound person: Can burn 100 calories with roughly 2,300 steps.
• A 180-pound person: May achieve this in just 2,100 steps.

Walking Speed Matters

Walking briskly will burn calories faster. A pace of 3.5–4 mph is ideal for most people, while slower strolling may take more steps to achieve the same calorie burn. To maximize efficiency, consider incorporating short bursts of speed or taking on challenging inclines.

Calorie Burn Isn’t One-Size-Fits-All

Factors like your body composition, metabolism, and activity level influence calorie burn. The best way to get an accurate estimate is to pair step tracking with advanced calorie-monitoring tools.

Would you like to make tracking easier? Use PowerDreamer’s AI Calorie Counter to monitor your daily calories and nutrients effortlessly. Snap a photo of your food or a nutrition label to instantly track protein, carbs, and fat. Try it out here: PowerDreamer AI Calorie Counter.