Pedometer Step Equivalents for Exercises and Activities

Cycling and Running
Cycling and Running. Simon Potter/Cultura/Getty

If you forgot to wear your pedometer or if you want to give yourself pedometer step credit for a wider range of activities, use this chart. It compares the calories burned in one minute of the listed activity with the calories you would burn walking for one minute at 3.0 miles per hour.

In some cases, the activity will register steps on a pedometer or fitness band. But this chart gives you more steps per minute because it is a higher intensity exercise, burning more calories per minute than walking.

Average Pedometer Steps for a Mile of Walking or Running

Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers:

  • 1 mile = 2000 average steps for walking
  • 1 mile = 2000 average steps for jogging at a pace of 12 minutes per mile.
  • 1 mile = 1700 steps for running at 10 minutes per mile pace.
  • 1 mile = 1500 steps for running at 8 minutes per mile pace.
  • 1 block = 200 average walking steps

Activity - Steps Per Minute Equivalents

These equivalents are based on the calories expended. You would burn the same number of calories in a minute of this activity as with taking this number of walking steps.

Step Equivalents by Minutes of Activity

Activity

1 min.

15 min.

30 min.

45 min.

60 min.

Walking 3 mph

100

1500

3000

4500

6000

Walking slow (under 2 mph)

61

915

1830

2745

3660

Walking slow (2 mph)

67

1005

2010

3015

4020

Walking 3.5 miles per hour

115

1725

3450

5175

6900

Walking 4 miles per hour

152

2280

4560

6840

9120

Walking 5 miles per hour

242

3630

7260

10890

14520

Racewalking

197

2955

5910

8865

11820

Aerobic dance

197

2955

5910

8865

11820

Backpacking

212

3180

6360

9540

12720

Badminton

136

2040

4080

6120

8160

Ballroom dancing fast

167

2505

5010

7515

10020

Ballroom dancing slow

91

1365

2730

4095

5460

Basketball (shooting baskets)

136

2040

4080

6120

8160

Basketball game

242

3630

7260

10890

14520

Bicycling

242

3630

7260

10890

14520

Bicycling fast

364

5460

10920

16380

21840

Bicycling under 10 mph

121

1815

3630

5445

7260

Billiards/pool

76

1140

2280

3420

4560

Bowling

91

1365

2730

4095

5460

Calistentics - vigorous

242

3630

7260

10890

14520

Calisthenics - light to moderate

106

1590

3180

4770

6360

Canoeing

106

1590

3180

4770

6360

Children's playground games

136

2040

4080

6120

8160

Circuit training

242

3630

7260

10890

14520

Climbing

273

4095

8190

12285

16380

Cooking

61

915

1830

2745

3660

Croquet

76

1140

2280

3420

4560

Fencing

182

2730

5460

8190

10920

Fishing

91

1365

2730

4095

5460

Football

242

3630

7260

10890

14520

Frisbee

91

1365

2730

4095

5460

Gardening

121

1815

3630

5445

7260

Golf

136

2040

4080

6120

8160

Gymnastics

121

1815

3630

5445

7260

Handball

364

5460

10920

16380

21840

Health club exercise, general

167

2505

5010

7515

10020

Hiking

182

2730

5460

8190

10920

Hiking - orienteering

273

4095

8190

12285

16380

Hockey

242

3630

7260

10890

14520

Home/auto repair and shop tasks

91

1365

2730

4095

5460

Horseback riding

121

1815

3630

5445

7260

House cleaning

91

1365

2730

4095

5460

Hunting

152

2280

4560

6840

9120

Ice Skating

212

3180

6360

9540

12720

Inline skating

364

5460

10920

16380

21840

Jazzercise

182

2730

5460

8190

10920

Jogging

212

3180

6360

9540

12720

Jogging on mini-trampoline

136

2040

4080

6120

8160

Jump rope

303

4545

9090

13635

18180

Kayaking

152

2280

4560

6840

9120

Kickball

212

3180

6360

9540

12720

Lacrosse

242

3630

7260

10890

14520

Lawn bowling, shuffleboard

91

1365

2730

4095

5460

Lawn mowing - power mower

152

2280

4560

6840

9120

Martial arts

303

4545

9090

13635

18180

Minature golf

91

1365

2730

4095

5460

Punching bag

182

2730

5460

8190

10920

Raking lawn and leaves

121

1815

3630

5445

7260

Raquetball

212

3180

6360

9540

12720

Roller skating

212

3180

6360

9540

12720

Rowing machine

212

3180

6360

9540

12720

Rowing machine, vigorous

258

3870

7740

11610

15480

Rugby

303

4545

9090

13635

18180

Running 5 mph (12 min/mi)

242

3630

7260

10890

14520

Running 6 mph (10 min/mi)

303

4545

9090

13635

18180

Running 7 mph (8.5 min/mi)

348

5220

10440

15660

20880

Running 8 mph (7.5 min/mi)

409

6135

12270

18405

24540

Sailing, boat and board, windsurfing

91

1365

2730

4095

5460

Scuba diving

212

3180

6360

9540

12720

Shopping

70

1050

2100

3150

4200

Sitting

30

450

900

1350

1800

Skateboarding

152

2280

4560

6840

9120

Ski machine

212

3180

6360

9540

12720

Skiing cross country

242

3630

7260

10890

14520

Skiing downhill

182

2730

5460

8190

10920

Skimobiling

212

3180

6360

9540

12720

Sledding

212

3180

6360

9540

12720

Snorkeling

152

2280

4560

6840

9120

Snowmobiling

106

1590

3180

4770

6360

Soccer

212

3180

6360

9540

12720

Softball

152

2280

4560

6840

9120

Square dancing

136

2040

4080

6120

8160

Squash

364

5460

10920

16380

21840

Stairmaster

273

4095

8190

12285

16380

Stationary bicycling (moderate effort)

212

3180

6360

9540

12720

Stationary bicycling (vigorous effort)

318

4770

9540

14310

19080

Step aerobics

273

4095

8190

12285

16380

Stretching, yoga

76

1140

2280

3420

4560

Surfing

91

1365

2730

4095

5460

Swimming laps - mod.

212

3180

6360

9540

12720

Swimming laps - vigorous

303

4545

9090

13635

18180

Swimming leisurely

182

2730

5460

8190

10920

Table tennis

121

1815

3630

5445

7260

Tai chi

121

1815

3630

5445

7260

Tennis

212

3180

6360

9540

12720

Volleyball

121

1815

3630

5445

7260

Water aerobics

121

1815

3630

5445

7260

Water aerobics

121

1815

3630

5445

7260

Water jogging

242

3630

7260

10890

14520

Water polo

303

4545

9090

13635

18180

Waterskiing

182

2730

5460

8190

10920

Weight lifting, moderate effort

121

1815

3630

5445

7260

Weight lifting, vigorous effort

182

2730

5460

8190

10920

Wrestling

182

2730

5460

8190

10920

Yoga

76

1140

2280

3420

4560

This chart is based on MET - Metabolic Equivalents of various physical activities, as measured by researchers and published in the journal Medicine and Science in Sports and Exercise in 1993 and updated in 2000.

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