Calories for 3,000 steps by body weight
Heavier people use more energy to move the same distance. These figures are active calories, the extra energy above what your body uses at rest, for someone 174 cm tall at an average pace.
| Body weight | Calories for 3,000 steps |
|---|---|
| 50 kg (110 lb) | about 57 kcal |
| 60 kg (132 lb) | about 69 kcal |
| 70 kg (154 lb) | about 80 kcal |
| 80 kg (176 lb) | about 92 kcal |
| 90 kg (198 lb) | about 103 kcal |
| 100 kg (220 lb) | about 115 kcal |
| 110 kg (243 lb) | about 126 kcal |
How far is 3,000 steps?
Stride length is roughly 41.5% of your height, so taller people cover more ground with each step.
| Height | Distance for 3,000 steps |
|---|---|
| 150 cm (4 ft 11 in) | 1.9 km (1.2 mi) |
| 160 cm (5 ft 3 in) | 2.0 km (1.2 mi) |
| 170 cm (5 ft 7 in) | 2.1 km (1.3 mi) |
| 180 cm (5 ft 11 in) | 2.2 km (1.4 mi) |
| 190 cm (6 ft 3 in) | 2.4 km (1.5 mi) |
How long does it take to walk 3,000 steps?
| Pace | Cadence | Time |
|---|---|---|
| Easy stroll | 80 steps a minute | about 38 minutes |
| Average walk | 100 steps a minute | about 30 minutes |
| Brisk walk | 120 steps a minute | about 25 minutes |
What 3,000 steps burns off in food
For a 70 kg adult, 3,000 steps is about the same energy as:
- 0.5 bags of crisps (28 g)
- 0.6 cans of cola (330 ml)
- 0.3 slices of pizza
- 0.3 milk chocolate bars (45 g)
- 0.3 glazed doughnuts
- 0.4 lattes (350 ml)
See the full, country-specific version with local brands in the steps to snacks tracker.
Is 3,000 steps a day enough?
3,000 steps is a light day. Most people take 3,000 to 4,000 steps just moving around at home and work. Adding a 20-minute walk would roughly add another 2,000 steps.