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Step Conversion Chart: Tracking Physical Activity and Caloric Burn, Study Guides, Projects, Research of Physical Activity and Sport Sciences

A step conversion chart to help individuals track their physical activity and estimate caloric burn based on the number of steps taken. It includes various activities with their corresponding step values and caloric estimates for different weight ranges. Users can also convert steps to miles per hour (mph).

What you will learn

  • What is the step value for playing basketball recreationally?
  • What is the caloric cost for a person who weighs 150 lbs to walk 10,000 steps?
  • How many steps does it take to walk one mile?

Typology: Study Guides, Projects, Research

2021/2022

Uploaded on 09/12/2022

elmut
elmut 🇺🇸

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Step Conversion Chart
Use this document if you do not have a step-tracking device such as a pedometer, smart watch,
Fitbit, or phone app. You may also use this to track activities other than walking by checking the
chart below to determine the activity's equivalent number of steps.
All participants should adhere to social distancing guidelines and government mandates when
completing any of the activities below.
Simply multiply the amount of time you did the activity by the number of steps indicated on the
chart. For example, 30 minutes of mopping equals 2550 steps. (30 minutes x 85).
If your activity is not listed on the chart, find the one(s) most similar to it on the list and estimate
the activity’s step value. You can also estimate steps by knowing that 2,000 steps equals one
mile.
Step Facts
Measure your progress by the number of steps you are covering each day. Generally speaking
you can count on 2,000 steps equaling one mile.
10,000 steps is considered 5 miles
200 steps is about one city block
9 holes of golf (walking) equal about 8,000 steps
Most people will do about 1,200 steps in about 10 minutes
How active are you?
Very Inactive
2,500 Steps or less per day
Inactive
2,501 – 5,000 steps per day
Moderately Active
5,001 – 7,500 steps per day
Active
7,501 – 10,000 steps per day
Very Active
10,001 steps or more per day
Want to convert your steps to
miles per hour (MPH)?
o 120 Steps/min = 3.0 MPH
o 130 Steps/min = 3.5 MPH
o 140 Steps/min = 4.0 MPH
o 150 Steps/min = 4.5 MPH
o 155 Steps/min = 5.0 MPH
Caloric Estimates for 10,000 Steps
Weight
Caloric Cost
100 – 119 lbs (45 – 54 kg)
420
120 – 139 lbs (54.5 – 63 kg)
440
140 – 159 lbs (63.5 – 72 kg)
460
160 – 179 lbs (72.5 – 81 kg)
480
180 – 199 lbs (81.5 – 90 kg)
500
200 – 239 lbs (90.5 – 99 kg)
520
220 – 239 lbs (99.5 – 108 kg)
540
240 – 259 lbs (108.5 – 117 kg)
560
260 – 289 lbs (117.5 – 131 kg)
580
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Step Conversion Chart

Use this document if you do not have a step-tracking device such as a pedometer, smart watch,

Fitbit, or phone app. You may also use this to track activities other than walking by checking the

chart below to determine the activity's equivalent number of steps.

All participants should adhere to social distancing guidelines and government mandates when

completing any of the activities below.

Simply multiply the amount of time you did the activity by the number of steps indicated on the

chart. For example, 30 minutes of mopping equals 2550 steps. (30 minutes x 85).

If your activity is not listed on the chart, find the one(s) most similar to it on the list and estimate

the activity’s step value. You can also estimate steps by knowing that 2,000 steps equals one

mile.

Step Facts

Measure your progress by the number of steps you are covering each day. Generally speaking

you can count on 2,000 steps equaling one mile.

• 10,000 steps is considered 5 miles

• 200 steps is about one city block

• 9 holes of golf (walking) equal about 8,000 steps

• Most people will do about 1,200 steps in about 10 minutes

How active are you?

Very Inactive 2,500 Steps or less per day

Inactive 2,501 – 5,000 steps per day

Moderately Active 5,001 – 7,500 steps per day

Active 7,501 – 10,000 steps per day

Very Active 10,001 steps or more per day

Want to convert your steps to

miles per hour (MPH)?

o 120 Steps/min = 3.0 MPH

o 130 Steps/min = 3.5 MPH

o 140 Steps/min = 4.0 MPH

o 150 Steps/min = 4.5 MPH

o 155 Steps/min = 5.0 MPH

Caloric Estimates for 10,000 Steps

Weight Caloric Cost

100 – 119 lbs (45 – 54 kg) 420

120 – 139 lbs (54.5 – 63 kg) 440

140 – 159 lbs (63.5 – 72 kg) 460

160 – 179 lbs (72.5 – 81 kg) 480

180 – 199 lbs (81.5 – 90 kg) 500

200 – 239 lbs (90.5 – 99 kg) 520

220 – 239 lbs (99.5 – 108 kg) 540

240 – 259 lbs (108.5 – 117 kg) 560

260 – 289 lbs (117.5 – 131 kg) 580

Gardening, weeding,

  • Aerobics, high intensity 190 Running, 10 mph (6 min/mile) Physical Activity Steps/minute Physical Activity Steps/minute
  • Aerobics, low intensity 115 Running 5 mph (12 min/mile)
  • Aerobics, step 145 Running, 6 mph (10 min/mile)
  • Badminton, recreational 98 Running, 8 mph (7.5 min/mile)
  • Basketball, recreational 130 Scuba diving
  • Boxing, non-competitive 131 Shopping for groceries
  • Canoeing, leisurely (2.5 mph) 70 Skipping rope, fast
  • Cycling, 10 mph 93 Skipping rope, moderate
  • Cycling, 15 mph 160 Snowshoeing
  • Cycling, 5 mph 55 Snow shoveling
  • Dancing, fast 175 Soccer, recreational
  • Dancing, slow 55 Stair climbing machine
  • Elliptical trainer, fast 270 Stair climbing at 26 stairs/min
  • Elliptical trainer, medium 200 Stair climbing at 39 stairs/min
  • Firewood, carrying 176 Stair climbing at 52 stairs/min
  • Firewood, chopping 300 Stair climbing at 78 stairs/min
  • Firewood, sawing with handsaw 113 Stair climbing at 91 stairs/min
  • Firewood, stacking 89 Swimming, 25 yards/min
  • Gardening, heavy 155 Swimming, 50 yards/min
  • Gardening, hoeing, moderate 93 Swimming, 75 yards/min
    • 73 Swimming, back stroke at 1 mph (seated/kneeling)
  • Golfing, walking, no cart 100 Swimming, back stroke at 2 mph
  • Golfing, with a cart 70 Swimming, breast stroke at 1 mph
  • Hiking 155 Swimming, breast stroke at 2 mph
  • Hiking, 10 lb load 180 Swimming, crawl stroke at 1 mph
  • Hiking, 30 lb load 235 Swimming, crawl stroke at 2 mph
  • Horseback riding, leisurely 31 Swimming, treading water
  • Horseback riding, trotting 102 Tai Chi
  • Housework, general, vacuuming 90 Tennis, singles
  • Housework, mopping floors 85 Volleyball, leisurely
  • Housework, scrubbing the floor 140 Walking in water, leisurely
  • Housework, window cleaning 75 Washing the car
  • Mowing lawn 135 Waxing the car
  • Painting (houses, fences, etc) 80 Weight lifting, abdominal only
  • Ping pong 90 Weight lifting, arms only
  • Racquetball, recreational 138 Weight lifting, back only
  • Roller skating, moderately 173 Weight lifting, legs only
  • Rowing, heavy 289 Weight lifting, shoulders only
  • Rowing, moderately 150 Weight lifting, 40 sec btwn sets
  • Rowing, leisurely 75 Weight lifting, 60 sec btwn sets
  • yoga 100 Weight lifting, 90 sec btwn sets