Have you ever found yourself getting started with your time at the end of the day just to hit your 10,000-step goal? This is not surprising, considering how often this number is treated as the gold standard for health and fitness.
But when it comes to how many steps a day to lose weight, the truth is more flexible than you might think. While hitting a daily trine can absolutely support weight loss, it is not an equation in one size that suits everyone (3, 4). In this article, we break down what science says, how step goals can vary by individual, and how to find a sustainable routine that helps you move more and feel better.
Where did 10,000 steps come from?
The goal of 10,000 steps does not come from science-it came from a marketing campaign (2). In the 1960s, a Japanese company launched a pedometer called Manpo-Kei, which translates to “10,000 step gauges (2).”
The number was catchy, easy to remember and quickly started as a symbol of good health, and for many people it has become a useful goal to encourage more daily movement (2). And there is value in it! After all, most of us spend too much time sitting (6).
But if you wonder how many steps a day you have to lose weight, it’s important to know that 10,000 is not a magical number. You can still see benefits with fewer steps, depending on your baseline activity level, intensity and other lifestyle factors such as diet and sleep (3, 4).
How walking supports weight loss
Going alone may not lead to dramatic weight loss, but it can definitely play a supportive role – especially when it becomes part of your regular routine (3, 4).
What makes a walk so valuable is how accessible it is (3). “I recommend going to clients because it is an exercise with low influence that almost anyone can use to get started on a health trip,” says MyFitnessPal dietitian Denise Hernandez, MS, RD, LD (3). “Most people are sedentary, and go helps break down low activity days (3, 6).” You don’t need smart gear, a fitness center or even to break a sweat. Because it is so easy to do is to go a habit that many people can keep on and consistency is often the lack of piece when it comes to prolonged weight control (3, 4).
In addition to its physical benefits, walking can also increase your mood, reduce stress and help clear your mind – especially when done outside (7). These emotional perks mean, as feeling better mentally often leads to healthier decisions and greater motivation to remain active (3.7).
About the experts
Samantha Cassetty, MS, RD is a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Denise Hernandez, Rd is a food data curator at MyFitnessPal. Denise ended his master’s degree in Nutrition from Texas Woman’s University. Her focus areas include adults and childhood weight management, women’s nutrition and chronic disease management.
How many steps do you really need?
While 10,000-step benchmark is popular, research suggests that health benefits-and even modest weight loss can begin at lower thresholds (1, 2). For example, some studies suggest that reaching about 7,000 steps can lead to weight loss in previous inactive people (1).
In addition, studies of adults who achieved 7,000–8,000 steps per year have. Day, linked this level of activity to improved weight maintenance and the general health results (1, 2).
That being said, it’s not just about hitting a step count. The intensity and consistency of the movement as well as breaking down sedentary time is key (3). It may be surprising, but I would say it anyway: Quick walks, walking on slopes or extending your duration of movement can help increase caloric burn more effectively than casual rumbling (3).
And let’s be realistic: Diet still plays the lead role in weight loss. No amount of steps is likely to fully compensate for a calorie surplus or a diet filled with heavily processed foods. Sustainable weight loss generally requires a calorie deficit that can be supported by combining walks with healthy eating, sleep and stress management (4).
Factors that affect how many steps you need
There is no universal step measure for weight loss. The number that works best for you depends on several factors:
- Weight and age. Heavier people tend to burn more calories per day. Steps, while factors such as age can affect metabolism and endurance (3, 8).
- Goose speed and terrain. Quick walks or uphill routes burn more calories than a slower stroll on flat ground (3).
- Activity level. If you have a sedentary job, you may need more intentional movement to offset everything that sits (3).
- Diet and calorie intake. Walking can support a calorie deficit, but nutrition plays a leading role in weight loss (3, 4).
- Fitness level or health conditions. Medical problems or low fitness may require a gradual start and less intense routes (3).
For context, 7,000 steps are responded to. Day about with the 150 minutes of moderate exercise recommended by health experts for general health and weight maintenance (9). Most people need more than 30 minutes to go a day to promote weight loss, but this amount is a good starting point (3, 4).
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How to get your steps to count
Here are some tips that help you get the most out of your daily movement.
Get the pace
Quick walks (Think: You can talk but not sing) increases your heartbeat and calorie burning compared to a casual stroll. It’s a simple way to make your steps more efficient without adding more time (3).
Add short bursts all day
A 10-minute walk after meals can help with blood sugar control and digestion, while rapid movement breaks during the work day can reduce stiffness and increase energy (3).
Short wandering breaks are also useful when you don’t have time for a longer walk, and all these little movement breaks are added in a day (3). A short break can also be a good time to challenge yourself to pick up the pace (3)!
Pair walking with strength training
Muscles build up your metabolism and improve the overall body composition (4). Even two days a week with resistance training – such as body weight movements, ribbons or weights – can help build muscle that complements your wandering routine (4).
Use MyFitnessPal to stay on track
Synchronizing your fitness watch or step tracking device with the app to monitor your progress and see how your movement affects your daily caloribalance (5). You can also log training and meals for a more complete picture of your habits (5).
Hernandez suggests tracking your daily average to get your basic count. “If your daily average for a week turns out to be 5,000 steps, you need to make it a goal to increase your daily average to 6,000 steps and progress from there, which you see fit for your goals,” she says.
Frequently asked questions (frequently asked questions)
Can you lose weight just by going?
It depends. Walking can be your only form of exercise and still support weight loss if paired with a healthy, calori -conscious diet, but combining it with two days of resistance training is ideal for better long -term results (3.4).
Is it better to go better than to run after weight loss?
Running burns more calories in shorter time, but walking is easier on your joints and often more sustainable, making it a great opportunity to build a long -term movement habits that support weight loss (8).
Should I hit 10,000 steps a day to lose weight?
Not necessarily. Some research shows benefits that start about 7,000 steps, but your ideal trine number depends on factors such as age, baseline activity, overall lifestyle and diet (1, 2, 3.4).
How many calories is burning?
It depends on your weight, pace and duration, but the average person burns approx. 100 calories per Mil (8, 10). People weighing less than average will burn fewer calories and people who weigh more than average will burn more (8, 10).
How fast should I go to lose weight?
Aim for a quick pace where you can speak, but not sing (11).
The lower line
You don’t have to hit exactly 10,000 steps a day to make progress (1, 2). What means more is finding a movement that suits your life and doing it consistently (3). Walking is low effect, accessible, and when practiced regularly icing when combined with a nourishing, calorie-noticeable diet and attentive eating habits I support weight loss (3, 4).
The mail do you really need 10,000 steps a day to lose weight? Here’s what science says, first appeared on the MyFitnessPal blog.