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What Food Can 7,000 Steps Burn Off?

Your nuyu™ Activity Tracker can offer some incredibly valuable fitness info you can use to feel better and achieve your goals. In fact, one of the most valuable insights you'll get is the amount of steps you take in a day.

If you want to turn this number into a few more helpful figures, calculating is easy! Here's how you could turn steps taken into actual food items burned off.

Run the calculations
Remember, everyone burns calories a little differently. Your weight, walking speed, age, duration - it could all impact the amount of calories you're burning. These numbers use studied averages, but consider them a rough estimate.

"You'll burn around 280 calories for every 3.5 miles you walk."

Say your average walking speed is around 3.5 miles per hour and you weigh close to 155 pounds. According to the Centers for Disease Control and Prevention, you'll burn around 280 calories for every 3.5 miles you walk.

But how does that translate to steps? The average adult's stride length is around 2.5 feet, meaning there are just over 2,000 steps in a mile, so it will take around 7,000 steps to travel 3.5 miles and burn 280 calories. That is, if you're only walking at a moderate pace and not speeding up. The CDC noted that you could burn 480 calories with an hour of walking just by traveling at 4.5 mph instead of 3.5 mph.

But stick with that first 7,000 steps number. That's enough to burn 280 calories. What foods will this burn through?

1 1/2 Doughnuts

There are around 194 calories in your standard plain doughnut, according to the U.S. Department of Agriculture. That means you could burn off 1 1/2 of these snacks with 7,000 steps. But think of it this way: If you indulge a little with a doughnut and a coffee with light cream at breakfast, you'll burn through both when you hit step 7,000.

1 Bagel with Egg

On the other hand, a bagel with egg would probably make a more fulfilling breakfast. Even better, you'll nearly burn that whole hearty breakfast off with 7,000 steps. The USDA noted that a medium plain bagel with egg is around 292 calories. 

1 Small Order of Fries

If you really want to feel great, the only direction you should walk is away from the fast food places. But everyone has a cheat day at some point, right? Keep this one in mind, though. After 7,000 steps, you'll only have burned away about one small order of fries, which range from 230 calories to 340 calories, depending on which restaurant you visit.

475 Grams of Greek Yogurt

With low-calorie options, you can squeeze a little more substance into your meals. Greek yogurt is a great example. There are only around 59 calories per 100 grams of Greek yogurt, according to the USDA. That means 7,000 steps is enough to burn through 475 grams of Greek yogurt, or a little over half of a 32-ounce container. But instead of downing that much dairy, you might opt for replacing some with nuts and berries instead.

1 Super-sized Salad

If you need any more convincing to eat your veggies, consider how few calories are in a salad. Here's a quick calorie breakdown using figures from the USDA:

  • 1 head of lettuce (54)
  • 1 large carrot (30)
  • 1 small onion (28)
  • 1 large tomato (33)
  • 1 cucumber (45)
  • 1 large sweet green pepper (33)
  • 1 tablespoon Italian dressing (35).

That makes for a total of 258 calories, so you're still working at a deficit with 7,000 steps! That is, if you can eat the whole salad. Remember, cutting back on salad dressing is key.