Have you ever found yourself pacing your hallway at the end of the day just to hit your 10,000-step goal? That’s unsurprising, given 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 step count can absolutely support weight loss, it’s not a one-size-fits-all equation (3, 4). In this article, we’ll break down what the 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 10,000-step goal didn’t originate from science—it came from a marketing campaign (2). In the 1960s, a Japanese company launched a pedometer called the manpo-kei, which translates to “10,000 steps meter (2).”
The number was catchy, easy to remember, and quickly took off as a symbol of good health, and for many people, it has become a helpful target to encourage more daily movement (2). And there’s value in that! After all, most of us spend too much time sitting (6).
But if you’re wondering how many steps a day to lose weight, it’s important to know that 10,000 isn’t a magic number. You can still see benefits with fewer steps, depending on your baseline activity level, intensity, and other lifestyle factors like diet and sleep (3, 4).
How Walking Supports Weight Loss
Walking alone may not lead to dramatic weight loss, but it can absolutely play a supportive role—especially when it becomes part of your regular routine (3, 4).
What makes walking so valuable is how approachable it is (3). “I recommend walking to clients because it is a low-impact exercise that just about anyone can use to get started on a health journey,” says MyFitnessPal dietitian Denise Hernandez, MS, RD, LD (3). “Most people are sedentary, and walking helps break up low activity days (3, 6 ).” You don’t need fancy gear, a gym, or even to break a sweat. Because it’s so easy to do, walking is a habit many people can stick with—and consistency is often the missing piece when it comes to long-term weight management (3, 4).
Beyond its physical benefits, walking can also boost your mood, reduce stress, and help clear your mind—especially when done outside (7). These emotional perks matter, since feeling better mentally often leads to healthier decisions and greater motivation to stay active (3,7).
About the Experts
Samantha Cassetty, MS, RD is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Denise Hernandez, RD is a Food Data Curator at MyFitnessPal. Denise completed her Master’s Degree in Nutrition from Texas Woman’s University. Her areas of focus include adult and childhood weight management, women’s nutrition, and chronic disease management.
How Many Steps Do You Really Need?
While the 10,000-step benchmark is popular, research suggests that health benefits—and even modest weight loss—can begin at lower thresholds (1, 2). For instance, some research suggests that reaching around 7,000 steps can lead to weight loss in previously inactive people (1).
Additionally, studies of adults who achieved 7,000–8,000 steps per day have linked this level of activity to improved weight maintenance and overall health outcomes (1, 2).
That said, it’s not just about hitting a step count. The intensity and consistency of movement, as well as breaking up sedentary time, are key (3). It may be unsurprising, but I’ll say it anyway: Brisk walking, walking on inclines, or extending your movement duration can help increase calorie burn more effectively than casual strolling (3).
And let’s be realistic: diet still plays the starring 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, which can be supported by combining walking with healthy eating, sleep, and stress management (4).
Factors That Affect How Many Steps You Need
There’s no universal step goal 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 step, while factors like age can influence metabolism and endurance (3, 8).
- Walking speed and terrain. Brisk walks or uphill routes burn more calories than slower strolls on flat ground (3).
- Activity level. If you have a sedentary job, you may need more intentional movement to offset all that sitting (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 issues or low fitness may require a gradual start and less intense routes (3).
For context, 7,000 steps per day is roughly equivalent to the 150 minutes of moderate exercise recommended by health experts for general health and weight maintenance (9). Most people need more than 30 minutes of walking a day to promote weight loss, but that amount is a great starting point (3, 4).
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How to Make Your Steps Count
Here are some tips to help you get the most out of your daily movement.
Pick up the pace
Brisk walking (think: you can talk, but not sing) increases your heart rate and calorie burn compared to a leisurely stroll. It’s a simple way to make your steps more effective without adding more time (3).
Add short bursts throughout the day
A 10-minute walk after meals may help with blood sugar control and digestion, while quick movement breaks during the workday can reduce stiffness and boost energy (3).
Short walking breaks are also helpful when you don’t have time for a longer walk, and all those little movement breaks add up over the course of a day (3). A short break may also be a good time to challenge yourself to pick up the pace (3)!
Pair walking with strength training
Building muscle supports your metabolism and enhances overall body composition (4). Even two days a week of resistance training—such as bodyweight movements, bands, or weights—can help build muscle, which complements your walking routine (4).
Use MyFitnessPal to stay on track
Sync your fitness watch or step-tracking device with the app to monitor your progress and see how your movement affects your daily calorie balance (5). You can also log workouts and meals for a more complete picture of your habits (5).
Hernandez suggests tracking your daily average to get your baseline step count. “If your daily average for one week turns out to be 5,000 steps, make it a goal to increase your daily average to 6,000 steps and progress from there as you see fit for your goals,” she says.
Frequently Asked Questions (FAQs)
Can you lose weight just by walking?
That depends. Walking can be your only form of exercise and still support weight loss if paired with a healthy, calorie-conscious diet, but combining it with two days of resistance training is ideal for better long-term results (3.4).
Is walking better than running for weight loss?
Running burns more calories in less time, but walking is easier on your joints and often more sustainable, making it a great option for building a long-term movement habit that supports weight loss (8).
Do I need to hit 10,000 steps a day to lose weight?
Not necessarily. Some research shows benefits starting around 7,000 steps, but your ideal step count depends on factors like age, baseline activity, overall lifestyle, and diet (1, 2, 3.4).
How many calories does walking 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 fewer calories, and people who weigh more than average will burn more (8, 10).
How fast should I walk to lose weight?
Aim for a brisk pace where you can talk but not sing (11).
The Bottom Line
You don’t need to hit exactly 10,000 steps a day to make progress (1, 2). What matters more is finding a movement that fits your life and doing it consistently (3). Walking is low-impact, accessible, and when practiced regularly—especially when combined with a nutritious, calorie-aware diet and mindful eating habits—can support weight loss (3, 4).
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