Do You Really Need 10,000 Steps a Day to Lose Weight? Here’s What Science Says
Have you ever found yourself going on your hallway at the end of the day just to reach your goal of 10,000 steps? This is not surprising, given the number of times this number is dealt with as a golden standard for health and fitness.
But when it comes to the number of steps a day to lose weight, the truth is more flexible than you think. While hitting the number of daily steps can support weight loss completely, it is not a single equation that suits everyone (3and 4). In this article, we will dismantle what science says, how the step goals can vary depending on the individual, and how to find a sustainable routine that helps you move more and feel better.
Where did 10,000 steps came from?
The target of 10,000 steps from science did not arise-it came from a marketing campaign (2). In the sixties of the last century, a Japanese company launched a linear meter called Manpo-Kei, which translates into “10,000 steps (meters meter)2). “
The number was attractive and easy to remember, and soon took off as a symbol of good health, and for many people, it became a useful goal to encourage more daily movement (2). There is value in that! After all, most of us spend a lot of time sitting (6).
But if you are wondering about the number of steps per day to lose weight, it is important to know that 10,000 are not a magic number. You can still see benefits with lower steps, depending on the level of baseline activity, severity, and other lifestyles such as diet and sleeping (3and 4).
How to support weight loss
Walking on its own may not significantly lose weight, but it can play a completely supportive role – especially when it becomes part of your usual routine (3and 4).
What makes walking of great value is the friendliness of that (3). “I recommend walking to customers because it is a low -influential exercise that anyone can use to start a healthy trip,” says MyfitnessPal Distiteists Dennise Hernandez, MS, RD, and LD.3). Most people are stable, and walking helps to dismantle low activity days (3and 6 ). “You do not need luxury equipment, gym, or even to break the sweat.3and 4).
Besides its material benefits, walking can also enhance your mood, reduce stress, and help remove your mind – especially when doing it outside (7). These emotional privileges are important, because feeling mentally improved leads to more healthy decisions and motives to stay active (3and7).
About experts
Samantha Castity, MS, RD He is a food expert and nutrition recognized at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.
Dennis Hernandez, Road He is the food data coordinator in myfitnessPal. Dennis has completed a master’s degree in nutrition from the University of Texas for women. Its concentration areas include adults and childhood weight management, gynecological nutrition, and chronic diseases management.
How many steps do you really need?
While the standard of 10,000 common steps, research indicates that health benefits-until modest weight loss-can start from low thresholds (1and 2). For example, some research indicates that reaching about 7000 steps can lead to weight loss in previously inactive people (1).
In addition, adult studies who have achieved between 7000 to 8000 steps per day have linked this level of activity to improve weight maintenance and general health results (1and 2).
However, it is not only a matter of hitting the number of steps. The intensity and consistency of the movement, as well as the disintegration of the stable time, is the key (3). It may be not surprising, but I will say this in any case: brisk walking, walking on the slopes, or extending the duration of your movement can help increase the burning of calories more effectively than informal hiking (3).
And let us be realistic: the diet still plays the role of weight loss. It is likely that no degree of steps will be fully compensated for excess calories or a diet that is highly filled with foods. Sustainable weight loss generally requires a calorie deficit, which can be supported by combining walking, eating healthy, sleeping and stressing stress (4).
Factors that affect the number of steps you need
There is no global step goal for weight loss. The number that works better for you depends on several factors:
- Weight and age. The heavier people tend to burn more calories for each step, while factors such as age can affect metabolism and endurance (3and 8).
- Speed and terrain. Fast walking or hard ways that burn calories more than a slower hiking on flat ground (3).
- The level of activity. If you have a stable job, you may need more deliberate movement to make up for all this sitting (3).
- Diet and calorie calories. Walking can support calorie deficit, but nutrition plays a leading role in losing weight (3and 4).
- The level of fitness or health conditions. Medical problems or fitness may require a gradual start and less intense ways (3).
For context, 7000 steps per day are equivalent to approximately 150 minutes of moderate exercises recommended by health experts for public health and weight maintenance (9). Most people need more than 30 minutes of walking per day to enhance weight loss, but this amount is a great starting point (3and 4).
How to make your steps important
Here are some tips to help you get the most of your daily movement.
Pick up
Walking (Think: You can speak, but not sing) increases the heart rate and burned calories compared to leisurely roaming. It is a simple way to make your steps more effective without adding more time (3).
Add short shirts throughout the day
It may help 10 minutes to walk after meals control and digest blood sugar, while rapid movement breaks during the working day can reduce hardness and increase energy (3).
Short walking breaks are also useful when you don’t have time to walk for a longer period, and all these small breaks add one day (one day (3). A short break may also be a suitable time to challenge yourself to pick up the pace (3))
A pair walking with force training
Muscle building supports your metabolism and enhances the composition of the body in general (4). Until two days a week of resistance training – such as movements, gangs, weight weight or weights, can help in building muscle, which complements your walking routine (4).
Use myfitnessPal to stay on the right track
Step the fitness device or step tracking device with the application to monitor your progress and know how your movement affects the daily calorie balance (5). You can also record exercises and meals for a more complete picture of your habits (5).
Hernandez suggests tracking the daily average for the number of the baseline step. “If it turns out that the daily average for one week is 5000 steps, make it a target to increase your daily average to 6000 steps and progress from there as you see suitable for your goals,” she says.
Related questions (common questions)
Can you just lose weight by walking?
This depends. Walking can be your only form of exercise and still supports weight loss if it is associated with a healthy diet and relieves calories, but combining it with resistance training is two ideal days to improve long -term results (3.4).
Is walking better than running weight?
Run more calories in less time, but walking is easier for your joints and is often more sustainable, which makes it a great option to build a long -term movement that supports weight loss (8).
Do I need to reach 10,000 steps per day for weight loss?
Not necessarily. Some research shows the benefits that start about 7000 steps, but the number of your ideal steps depends on factors such as age, basic activity, public lifestyle, and diet (1and 2and 3.4).
How many calories are walking?
This depends on your weight, speed and duration, but the average person burns about 100 calories per mile (8and 10). People who weigh less than average will burn fewer calories, and people weigh more than average will burn more (8and 10).
How fast I should go to lose weight?
It aims at a quick pace where you can speak but do not sing (11).
The bottom line
You don’t need to reach 10,000 steps per day to make progress (1and 2). What matters most is to find a movement that suits your life and does it constantly (3). Low walking, accessible, and when exercised regularly-especially when combined with a nourishing diet, calories eyes and mental eating habits-can support weight loss (3and 4).
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2025-07-25 13:00:00
