Have you ever found you walking your hallway at the end of the day just to hit your target 10,000 steps? This is not surprising, given how often that number is treated as a gold standard for health and fitness.
But when it comes to how much steps a day for weight loss, the truth is flexible than you may think. While struck a daily step, it can absolutely support weight loss, it is not an equation with one size (3, 4). In this member we will terminate what science says, how the goals of steps can vary per individual and how to find a sustainable routine that helps you move more and feel better.
Where does 10,000 steps come from?
The goal of 10,000 steps was not derived from science – arrived from the marketing campaign (2). In the 1960s, the Japanese company launched a pedometer called MANPO-KEI, which translates to “10,000-step meter (2). “
The number was appealing, easy to remember and quickly removed as a symbol of good health, and for many people became a useful goal to encourage more everyday movement (2). And that’s the value! After all, most of us spend too much time for sitting (6).
But if you wonder how much steps a day for weight loss, it is important to know that 10,000 is not a magic number. You can still see the benefits with fewer steps, depending on your basic level of activity, intensity and other life factors such as diets and sleeps (3, 4).
How to walk supports weight loss
Walking alone cannot lead to dramatic weight loss, but can absolutely play support – especially when it becomes part of your regular routine (3, 4).
What makes walking so valuable is how affordable is (3). “I recommend that I walk with clients because it is an exercise with a low influence that it can be just about to start at home”, says MyFitnessPal Dietitian Denise Hernandez, MS, Rd (3). “Most people are sitting, and walking helps in parsing a low activity of activity (3, 6 ). “You don’t need mascara, gym or even break the sweat. Because it’s so easy to do, walking is a habit of having many people to stick in line with long-term weight management (3, 4).
Behind his physical benefits, walking can also step up your mood, reduce stress and help cleanse your mind – especially when it is executed (7). These emotional perks are important, because feeling better mentally often leads to a healthier decision and greater motivation to remain active (3,7).
About experts
Samantha Cassetty, MS, Rd is a nationally recognized food and nutrition expert, media personality, consultant for diet and author. Casetty is a former dietary director for good maintenance maintenance and the sugar shock book co-author.
Denise Hernandez, Rd is a custody of the nutritional data on MyFitnessPal. Denise ended her master’s degree in the diet from the University of Texas. Her focus areas include adult and childhood management, female nutrition and chronic disease management.
How many steps do you really need?
While the measure of 10,000 steps is popular, the research suggests that health benefits – and even modest weight losses – can begin with lower thresholds (1, 2). For example, some research suggest that reaching about 7,000 steps can lead to weight loss in pre-inactive people (1).
In addition, adult studies that have reached 7,000-8,000 steps per day have linked this level of activity to improve weight maintenance and total health outcomes (1, 2).
That said, it’s not just about hitting the steps. The intensity and consistency of movement, as well as the breaking of a sitting time are key (3). It can be surprisingly, but I will say that: The bastard walking, walking on slopes or extending your movement duration can help increase calories more efficient than a leisurely walk (3).
And be realistic: Diet continues to play in a loud role in weight loss. No amount of steps can fully compensate for a calorie surplus or diet filled with strongly processed food. Sustainable weight loss generally requires a caloric deficit, which can be supported by combining walking with healthy dishes, sleeping and stress management (4).
Factors that affect how much steps you need
There is no basic steps for weight loss. The number that works best for you depends on several factors:
- Weight and age. Heavier people tend to burn more calories by step, while factors love age can affect metabolism and endurance (3, 8).
- Single and terrain speed. A quick walk or uphill salutes more calories than slower walks on flat ground (3).
- Activity level. If you have a seated job, you may need the intentional movement to make up for all that sitting (3).
- Diet and calorie intake. Walking can support calorie deficit, but diet plays a leading role in weight loss (3, 4).
- Fitness level or health conditions. Medical questions or low fitness may require a gradual start and less intense route (3).
For context, 7,000 steps per day is approximately equivalent to 150 minutes of moderate exercises recommended by health professionals for general health and maintenance weight (9). Most people need more than 30 minutes walk a day to promote weight loss, but that amount is an excellent starting point (3, 4).
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How do your steps count
Here are some tips to help you make the most of your daily movement.
Pick up the pace
Fast walk (think: You can talk, but don’t sing) increases your heart beat and calorie combustion compared to a light walk. It’s an easy way to make your steps more efficient without adding more time (3).
Add short bursts during the day
A 10-minute walk after a meal can help control and digest blood sugar, while fast movement breaks during the working day can reduce rigidity and enhancement of energy (3).
Short breaks for walking are also useful when you don’t have time for a longer walk, and all these little breakdowns to move add during the day (3). A short break can be the right time to challenge you to pick up the tempo (3“!
A couple walking with strength training
Muscle building supports your metabolism and improves the overall composition on the body (4). Even two days a week training resistance – such as body weight movements, bands or weights – can help build muscle, which complements your pedestrian routine (4).
Use MyFitnessPal to stay on the road
Synchronize your fitness device or tracking device using your progress application and see how your movement affects your daily calorie balance (5). You can also issue trainings and meals for a more complete picture of your habits (5).
Hernandez suggests tracking your daily average to get your number of basic steps. “If your daily average in one week is to be 5,000 steps, making it up to increase your daily average at 6000 steps and progresses, as you see in your goals,” she says.
Frequently Asked Questions (FAQs)
Can you lose weight just by walking?
It depends. Walking can be your only form of exercise and still support weight loss if paired with a healthy, calistic diet, but combining it with two days of resistance training is ideal for better long-term results (3.4).
Walk better than running a weight loss?
Running burns more calories for less time, but walking is easier on your joints and often more sustainable, making it a great option to build long-term movement habit that supports weight loss (8).
Should I hit 10,000 steps a day to lose weight?
Not necessarily. Some research shows uses starting with about 7,000 steps, but your ideal number depends on factors such as age, basic activities, overall lifestyle and diet (1, 2, 3.4).
How many calories do I walk the burn?
It depends on your weight, pace and duration, but the average person burns about 100 calories per mile (8, 10). People who weigh less than average, will burn less calories, and people who strive more than average burns will more (8, 10).
How fast should I walk for weight loss?
Aim for a quick tempo where you can talk but not sing (11).
Bottom line
You don’t need to tweak exactly 10,000 steps a day to get progress (1, 2). What is important more finds a movement that suits you and do it consistently (3). Walking is low influence, and when exercised regularly – especially in combination with nutritious, nutrition and care of eating habits – can support weight loss (3, 4).
Post Do you really need 10,000 steps a day for weight loss? Here’s what science says first appeared MyFitnessPal Blog.
2025-07-25 13:00:00
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