Burning calories” is an important part of a healthy lifestyle, and taking 500 steps is an easy way to do this. This article explains the amount of calories burned in 500 steps, whether you are walking or running. The article also suggests how to increase the calorie burn, and safe.
500 steps” is a popular phrase used when discussing physical activity and weight loss. In this blog post, we will explore how many calories you can burn by taking 500 steps and how it can help you reach your weight loss goals. Burning Calories with 500 Steps is possible every day. The question you wanna know is how many calories can you actually burn walking or running 500 steps?
How many calories burned in 500 steps?
Taking 500 steps per day can help you burn calories and stay healthy. Walking is an easy and convenient way to get your daily exercise while saving time and money. With 500 steps, you can burn anywhere from 25-50 calories. You can enter your number of steps in this steps to calories calculator. But know that the calories burned in 500 steps depends on many factors like your body weight, height, walking speed, and overall intensity, height, steps length, strides, intensity of activity and time.
- How many calories you burn while walking 500 steps depends on your speed, weight, and duration
- To burn more calories walking 500 steps, go on a hilly route, increase the pace, add running intervals or carry a load.
Estimating 500 steps to calories burned by height
Let me establish some facts here before I engage in a little calculation.
walking & running Step per mile (SPM)
You can measure your actual number of steps walked or run in a mile. The simplest way is to wear a pedometer, fitness tracker or any of the fitness smartwatches like Apple Watch and walk or run a track of one mile. What the pedometer reads, is your steps per mile. Here is a detailed guide how to get your accurate steps per mile plus factors that affect how many steps you can actually walk or run in a mile (1600 meters).
But here are average values.
Short people with height under 5’5”, on average, walk about 2400 steps to cover a mile. You know, they got smaller step length and strides, so they would make many short steps to complete a mile.
If you’re not short and not too tall, you’re likely medium height (between 5’6″ to 5’11” ). Your stride length will be normal length. On average height athletes make close to 2200 steps to cover one-mile distance.
For a taller person with height over 6 feet, there is no doubt tall guys walk fewer steps since they got longer step length. Tall people have an average step length of 2.6 feet at normal walking speed (3 mph). Reports at University or Wyoming says people over 5.11 tall make about 2000 steps in one mile.
Expect a slight variation from these averages, if you decide to calculate your steps per mile on a pavement. If you are taking larger strides or running, it might not be surprising if your pedometer records fewer number of steps, probably between 1400 and 2000 steps per mile of brisk walking.
walking & running Calories burned per mile
Calories per miles can easily be calculated from your weight in pounds. If your weight is in kilograms, multiple the kg by 2.2 which will give your weight in pounds.
For a 30-minute, slow casual walking workout, at a pace of 2 mph, multiply your weight by 0.57;
For brisk or quick walk, at a pace of 3.5mph, American Council on Exercise recommends you multiply your weight by 0.5 to get calories burned in 1 mile of brisk walking.
- For a quick walk, Calories per miles CPM = Weight x 0.5
- For slow walk, Calories per miles CPM = Weight x 0.57
How many calories burned by a shorter person (Under 5 feet 5 inches) walking 500 steps?
A 60kg man of shorter stature less than 5’5” burns 17.8 calories in walking 500 steps . Let us quickly show his in a simple arithmetic.
Weight W = 60kg (150 lb);
Calories burned in a slow walking over one mile CPM = 160 lb x 0.57 = 85.5 calories per mile
Walking SPM = 2400 steps in 1 mile (Stature : short person with short strides )
Calories burned to make a walking step CPS = CPM /SPM = 85.5 /2400 = 0.035625 calories per step
Therefore, Calories burned in 500 steps walking = 500 x CPS = 500 x = 0.035625 =17.8125 calories.
How many calories does walking 500 steps burn for a 5’6″ to 5’11” tall person?
An averagely tall (5’6″ to 5’11”) 150 pound -athlete can walk 500 steps and burn roughly 19.462 calories. Let us try a simple 500 steps into calories conversion or calculation below.
Weight W = 60kg (150 lb);
Calories burned per mile walking CPM = 150 lb x 0.57 = 85.5 calories per mile
Walking SPM = 2200 steps per mile (medium height and strides)
Calories burned in one step CPS = CPM /SPM = 85.5 /2400 = 0.0388636 calories per step
Calories burned to walk 500 steps at normal pace = 500 x CPS = 500 x 0.0388636 = 19.462 calories.
How many calories can a 6 feet tall guy burn walking 500 steps?
A 6 foot tall 150pound athlete walking 500 steps burns about 21.375 calories. Can we do a little simple Step to calorie calculation?
Weight W = 150 lb (60kg);
Calories burned per mile at slow pace, CPM = 150 lb x 0.57 = 85.5 calories per mile
Average Normal Walking steps per mile, SPM = 2000 steps per mile for a teller person with longer strides
Calories burned to walk one step CPS = CPM /SPM = 85.5 /2000 = 0.04275 calories per step
Calories burned in 500 steps = 500 x CPS = 500*0.04275 = 21.375 calories.
How many calories can a 6 feet tall guy burn running 500 steps?
Walking steps are shorter than running steps, so to complete a mile, you can run fewer steps than walk. So how many calories can a 6-foot person burn running 500 steps? At a normal running pace (say 8 minute-mile), a tall athlete can burn 25.34 calories running 500 steps.
Weight W = 150 pounds
CPM = W*0.5 = 150*0.5 = 75 calories per mile (the factor 0.5 is according to ACSM)
Running steps in a mile SPM = 1480 steps per mile
Calories per step running = CPM/SPM = 75/1480 = 0.5067568 calories per steps
Therefore, calorie burned in 500 steps running = 500×0.05067568
Total calories in 500 steps running = 25.34 calories
500 walking steps to calories burned calculation by weight
What number of calories is burned if you are overweight and walks 500 steps? Will the number of calories per 500 step be the same calories as for a guy of normal weight? Calories burned per steps would certainly not be same for both obese and skinny people.
People with excessive weight or high body fat percentage, burn more calories than people with normal body weight, to cover a mile. For example, A 300 pound guy would burn more calories doing same workout a 200 pound active person.
It is therefore meaningful that the overweight person would burn more calories walking 500 steps than a skinny bitch girl. Of the same height.
How many calories does 500 steps burn if you are 300 lb?
Heavy weight 5’5” tall 300-pound woman has an excess body fat. On average, the number of calories a 5’5” to 5’5” 300 lb woman burns after walking 500 steps, is 38.86 calories.
Here is the simple 500 steps to calories calculation
Weight W = 300 lb (136kg)
Calories burned in a mile CPM = W x 0.57 = 300*0.57 = 171 calories per mile
Av. Walking SPM for 5’5” person = 2200 steps per mile
Calories burned per step CPS = CPM/SPM = 171/2200 = 0.0777 calories per step
Therefore, a 136 kg(300lbs) lady walking 500 steps burns = 500x CPS = 500 x 0.0777= 38.86 calories
How many calories burned in 500 steps of a 6-foot-tall 180 pound (68kg) person?
A 6-foot-tall, 180-pound guy would burn roughly 25.65 calories walking 500 steps and 30.41 calories running 500 steps. Here is the simple 500 steps to calories calculation
Calories burned during 500 steps Walking
Weight W = 180 lb (68kg);
Calories burned walking a mile normal pace, CPM = Wx0.57 = 180 * 0.57 = 102.6 calories per mile
Walking SPM = 2000 steps per miles (stature: taller person with longer but fewer step lengths)
Calories burned per step walked CPS = CPM/SPM = 102.6/2000 = 0.0513 calories per step
The 180 lbs man will burn 500 x CPS walking 500 steps. This calorie burned per 500 steps equals = 500*0.0513 = 25.65 calories.
Calories burned during 500 steps Running
Weight W = 180 lb (68kg);
Calories burned running a mile CPM = Wx0.5 = 180 * 0.5 = 90 calories per mile
Running SPM = 1480 steps per miles (you make fewer steps running 6-minute a mile)
Calories burned per step running CPS = 90/1480 = 0.06081 calories per step
Number of calories burned running 500 steps equals = 500*0.06081 = 30.41 calories.
How many steps to burn 1000 calories?
A 6 feet tall, 175-pound athlete will have to walk 20,050 steps OR run 16914 steps to burn 1000 calories of energy.
Here is how I estimated the number of steps a 175 lb person needs to burn 1Kcal of energy.
Walking steps to burn 1000 calories
Weight: 175 lb
Calories burned walking 1 mile = 175 x 0.57 = 99.75 calories per mile
Walking Steps per mile SPM = 2000 (average steps per mile for tall people)
Calories per step walking CPS = 99.75/ 2000 = 0.049875 calories per step
Calories burned CB = step X calories per step
- 1000 calories = 0.049875 X steps.
- Number of steps walking to burn 1kcal = 1000/0.049875 or 20,050 steps.
Running steps to burn 1000 calories
Weight: 175 lbs
Calories burned walking 1 mile = 175 x 0.5 = 87.5 calories per mile
Walking Steps per mile SPM = 1480 (average steps per mile for tall people)
Calories per step walking CPS = 87.5 / 1480 = 0.05912 calories per step
Calories burned CB = step X calories per step
- 1000 calories = 0.05912 X steps.
- Number of steps running to burn 1kcal = 1000 / 0.05912 or 16914 steps.
Read more: How many calories does 1000 step burn?
Calories burned Walking 500 steps chart
Here is a table of steps to calories burned, walking 500 steps at a slow casual pace( at less than 3 miles per hour)
|Weight||Height 5’5″ and Under||Height 5’6″ to 5’11”||Height 6 Feet and Above)|
|Walking pace ->||2,400 Steps per Mile||2,200 Steps per Mile||2,000 Steps per Mile|
|100 lb (45kg)||11.875||12.951||14.250|
How many steps does it take to burn 500 calories?
A 6-foot-tall, 240 pounds guy would have to walk roughly 7310 steps or run around 6167 steps to burn 500 calories of energy at moderate pace.
The number of steps you can walk or run to burn 500 calories depends of many factors including your weight, height, step length, physical activity (running or walking), time spent and intensity of the activity.
How many walking steps to burn 500 calories are there?
Let us compute how many walking steps are required to burn 500 calories.
Athletes’ s weight W = 240 lbs (109kg)
Calories per mile walking at normal pace (3mph) = 240*0.57 = 136.8 calories per mile.
Average Steps per mile for a 6-foot person walking = 2000 steps per mile.
Calories burned per steps = 136.8 /2000 = 0.0684
Number of walking steps to burn 500 calories = 500/0.0684 = 7310 steps.
How many running steps are needed to burn 500 calories?
Again, let us go estimate the number of running steps that are required to burn 500 calories.
Let us maintain the same athletes’ s weight W = 240 lbs – 109kg
Calories per mile walking at normal pace = 240*0.5 = 120 calories per mile.
Average Steps per mile for a 6-foot person running = 1480 steps per mile.
Calories burned per steps = 120 /1480 = 0.081081
Number of running steps to burn 500 calories = 500/0.081081= 6167 steps
how to increase the calorie burn in 500 steps
Walking 500 steps can be a great way to get in some physical activity and burn calories. Depending on your size, fitness level, and walking speed, you can expect to burn anywhere from 25 to 70 calories in 500 steps. Do you want to burn some calories but don’t have time to go to the gym where you can burn more?
Here is how to raised your 500 steps calories burn without going to the gym.
tips to burn more calories in 500 steps
- Increase your pace – walk or run faster to make your heart rate higher
- FInd a creative way to get or log in more steps in a day at home or in the office
- Do walking or running exercises for longer periods. More Calories burned working out for 1 hour than for half an hour.
- To boost calories burned, include jumping exercises, in your walks and runs.
- Do high intensity walking or running workout to torch a few extra calories. Steady-state walking or running is not enough to increase your heart and metabolic rate.
- Switching directions during your run or walks while counting your steps. Running or walking backwards or sideways will strengthen your hips and burn more calories.
- One way how to burn more calories at home is to carry a child while walking. If you got no bay, carry a gallon of milk or water.
- To burn more calories in 500 steps, walk or run uphill or on a treadmill incline.