Do You Actually Want 10,000 Steps a Day to Lose Weight?

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/do-you-really-need-10000-steps-a-day-to-lose-weight-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="A woman walking to get her steps in as part of her daily steps for weight loss" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/do-you-really-need-10000-steps-a-day-to-lose-weight-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/do-you-really-need-10000-steps-a-day-to-lose-weight-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/do-you-really-need-10000-steps-a-day-to-lose-weight-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/do-you-really-need-10000-steps-a-day-to-lose-weight.jpg 1349w" sizes="(max-width: 800px) 100vw, 800px" /> Have you ever ever discovered your self pacing your hallway on the finish of the day simply to hit your 10,000-step objective? That’s unsurprising, given how typically this quantity is handled because the gold customary for well being and health.

However with regards to what number of steps a day to shed pounds, the reality is extra versatile than you would possibly suppose. Whereas hitting a day by day step depend can completely assist weight reduction, it’s not a one-size-fits-all equation (3, 4). On this article, we’ll break down what the science says, how step targets can range by particular person, and find out how to discover a sustainable routine that helps you progress extra and really feel higher.

The place Did 10,000 Steps Come From?

The ten,000-step objective didn’t originate from science—it got here from a advertising and marketing marketing campaign (2). Within the Sixties, a Japanese firm launched a pedometer known as the manpo-kei, which interprets to “10,000 steps meter (2).”

The quantity was catchy, straightforward to recollect, and shortly took off as a logo of fine well being, and for many individuals, it has turn out to be a useful goal to encourage extra day by day motion (2). And there’s worth in that! In any case, most of us spend an excessive amount of time sitting (6).

However if you happen to’re questioning what number of steps a day to shed pounds, it’s vital to know that 10,000 isn’t a magic quantity. You'll be able to nonetheless see advantages with fewer steps, relying in your baseline exercise stage, depth, and different life-style components like eating regimen and sleep (3, 4).

How Strolling Helps Weight Loss

Strolling alone might not result in dramatic weight reduction, however it could possibly completely play a supportive function—particularly when it turns into a part of your common routine (3, 4).

What makes strolling so priceless is how approachable it's (3). “I like to recommend strolling to purchasers as a result of it's a low-impact train that virtually anybody can use to get began on a well being journey,” says MyFitnessPal dietitian Denise Hernandez, MS, RD, LD (3). “Most individuals are sedentary, and strolling helps break up low exercise days (3, 6 ).” You don’t want fancy gear, a health club, and even to interrupt a sweat. As a result of it’s really easy to do, strolling is a behavior many individuals can persist with—and consistency is usually the lacking piece with regards to long-term weight administration (3, 4).

Past its bodily advantages, strolling may also increase your temper, cut back stress, and assist clear your thoughts—particularly when performed outdoors (7). These emotional perks matter, since feeling higher mentally typically results in more healthy choices and higher motivation to remain energetic (3,7).

Concerning the Specialists

Samantha Cassetty, MS, RD is a nationally acknowledged meals and vitamin knowledgeable, media character, vitamin advisor, and writer. Cassetty is a former vitamin director for Good Housekeeping and the co-author of the ebook Sugar Shock.

Denise Hernandez, RD is a Meals Information Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Diet from Texas Girl’s College. Her areas of focus embrace grownup and childhood weight administration, girls’s vitamin, and power illness administration.

How Many Steps a Day Do You Actually Have to Lose Weight?

Whereas the ten,000-step benchmark is standard, analysis means that well being advantages—and even modest weight reduction—can start at decrease thresholds (1, 2). For example, some analysis means that reaching round 7,000 steps can result in weight reduction in beforehand inactive individuals (1).

Moreover, research of adults who achieved 7,000–8,000 steps per day have linked this stage of exercise to improved weight upkeep and total well being outcomes (1, 2).

That stated, it’s not nearly hitting a step depend. The depth and consistency of motion, in addition to breaking apart sedentary time, are key (3). It could be unsurprising, however I’ll say it anyway: Brisk strolling, strolling on inclines, or extending your motion length may help enhance calorie burn extra successfully than informal strolling (3).

And let’s be life like: eating regimen nonetheless performs the starring function in weight reduction. No quantity of steps is more likely to absolutely compensate for a calorie surplus or a eating regimen stuffed with closely processed meals. Sustainable weight reduction usually requires a calorie deficit, which could be supported by combining strolling with wholesome consuming, sleep, and stress administration (4).

Components That Have an effect on How Many Steps You Want

There’s no common step objective for weight reduction. The quantity that works finest for you is dependent upon a number of components:

Weight and age. Heavier individuals are inclined to burn extra energy per step, whereas components like age can affect metabolism and endurance (3, 8).

Strolling velocity and terrain. Brisk walks or uphill routes burn extra energy than slower strolls on flat floor (3).

Exercise stage. You probably have a sedentary job, it's possible you'll want extra intentional motion to offset all that sitting (3).

Food regimen and calorie consumption. Strolling can assist a calorie deficit, however vitamin performs a number one function in weight reduction (3, 4).

Health stage or well being circumstances. Medical points or low health might require a gradual begin and fewer intense routes (3).

For context, 7,000 steps per day is roughly equal to the 150 minutes of average train advisable by well being specialists for normal well being and weight upkeep (9). Most individuals want greater than half-hour of strolling a day to advertise weight reduction, however that quantity is a good start line (3, 4).

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Methods to Make the Most of Strolling for Weight Loss

Listed below are some suggestions that can assist you get probably the most out of your day by day motion.

Choose up the tempo

Brisk strolling (suppose: you possibly can discuss, however not sing) will increase your coronary heart fee and calorie burn in comparison with a leisurely stroll. It’s a easy strategy to make your steps more practical with out including extra time (3).

Add brief bursts all through the day

A ten-minute stroll after meals might assist with blood sugar management and digestion, whereas fast motion breaks throughout the workday can cut back stiffness and increase vitality (3).

Brief strolling breaks are additionally useful whenever you don’t have time for an extended stroll, and all these little motion breaks add up over the course of a day (3). A brief break may be a very good time to problem your self to choose up the tempo (3)!

Pair strolling with energy coaching

Constructing muscle helps your metabolism and enhances total physique composition (4). Even two days per week of resistance coaching—reminiscent of body weight actions, bands, or weights—may help construct muscle, which enhances your strolling routine (4).

Use MyFitnessPal to remain on observe

Sync your health watch or step-tracking gadget with the app to watch your progress and see how your motion impacts your day by day calorie steadiness (5). You may as well log exercises and meals for a extra full image of your habits (5).

Hernandez suggests monitoring your day by day common to get your baseline step depend. “In case your day by day common for one week seems to be 5,000 steps, make it a objective to extend your day by day common to six,000 steps and progress from there as you see match to your targets,” she says.

Incessantly Requested Questions (FAQs)

Are you able to shed pounds simply by strolling? That relies upon. Strolling could be your solely type of train and nonetheless assist weight reduction if paired with a wholesome, calorie-conscious eating regimen, however combining it with two days of resistance coaching is right for higher long-term outcomes (3.4).

Is strolling higher than operating for weight reduction? Operating burns extra energy in much less time, however strolling is less complicated in your joints and infrequently extra sustainable, making it an excellent possibility for constructing a long-term motion behavior that helps weight reduction (8).

Do I have to hit 10,000 steps a day to shed pounds? Not essentially. Some analysis reveals advantages beginning round 7,000 steps, however your very best step depend is dependent upon components like age, baseline exercise, total life-style, and eating regimen (1, 2, 3.4).

What number of energy does strolling burn? It is dependent upon your weight, tempo, and length, however the common particular person burns about 100 energy per mile (8, 10). Individuals who weigh lower than common will burn fewer energy, and individuals who weigh greater than common will burn extra (8, 10).

How briskly ought to I stroll to shed pounds? Purpose for a brisk tempo the place you possibly can discuss however not sing (11).

The Backside Line

You don’t have to hit precisely 10,000 steps a day to make progress (1, 2). What issues extra is discovering a motion that matches your life and doing it persistently (3). Strolling is low-impact, accessible, and when practiced often—particularly when mixed with a nutritious, calorie-aware eating regimen and aware consuming habits—can assist weight reduction (3, 4).