Do You Actually Want 10,000 Steps a Day to Lose Weight? Right here’s What Science Says

[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="Do You Really Need 10,000 Steps a Day to Lose Weight? Here’s What Science Says | MyFitnessPal" 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 aim? That’s unsurprising, given how usually this quantity is handled because the gold commonplace for well being and health.

However relating to what number of steps a day to reduce weight, the reality is extra versatile than you may assume. Whereas hitting a each day step depend can completely help 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 learn 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 aim didn’t originate from science—it got here from a advertising 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, simple to recollect, and shortly took off as an emblem of fine well being, and for many individuals, it has turn into a useful goal to encourage extra each day motion (2). And there’s worth in that! In spite of everything, most of us spend an excessive amount of time sitting (6).

However when you’re questioning what number of steps a day to reduce weight, 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 weight loss plan and sleep (3, 4).

How Strolling Helps Weight Loss

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

What makes strolling so invaluable is how approachable it's (3). “I like to recommend strolling to purchasers as a result of it's a low-impact train that almost 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 gymnasium, and even to interrupt a sweat. As a result of it’s really easy to do, strolling is a behavior many individuals can stick to—and consistency is usually the lacking piece relating 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 executed exterior (7). These emotional perks matter, since feeling higher mentally usually results in more healthy choices and better motivation to remain lively (3,7).

Concerning the Specialists

Samantha Cassetty, MS, RD is a nationally acknowledged meals and diet professional, media character, diet advisor, and writer. Cassetty is a former diet director for Good Housekeeping and the co-author of the e-book 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 diet, and persistent illness administration.

How Many Steps Do You Actually Want?

Whereas the ten,000-step benchmark is common, 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 might be unsurprising, however I’ll say it anyway: Brisk strolling, strolling on inclines, or extending your motion period may help enhance calorie burn extra successfully than informal strolling (3).

And let’s be sensible: weight loss plan nonetheless performs the starring function in weight reduction. No quantity of steps is prone to absolutely compensate for a calorie surplus or a weight loss plan stuffed with closely processed meals. Sustainable weight reduction typically requires a calorie deficit, which will be supported by combining strolling with wholesome consuming, sleep, and stress administration (4).

Elements That Have an effect on How Many Steps You Want

There’s no common step aim for weight reduction. The quantity that works finest for you is determined by a number of components:

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

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

Exercise stage. When you've got a sedentary job, chances are you'll want extra intentional motion to offset all that sitting (3).

Food plan and calorie consumption. Strolling can help a calorie deficit, however diet performs a number one function in weight reduction (3, 4).

Health stage or well being circumstances. Medical points or low health could 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 beneficial by well being consultants for basic 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 superb start line (3, 4).

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Tips on how to Make Your Steps Depend

Listed below are some ideas that can assist you get essentially the most out of your each day motion.

Decide up the tempo

Brisk strolling (assume: you'll be able to discuss, however not sing) will increase your coronary heart price and calorie burn in comparison with a leisurely stroll. It’s a easy option to make your steps more practical with out including extra time (3).

Add quick bursts all through the day

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

Quick strolling breaks are additionally useful while 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 additionally be an excellent time to problem your self to choose up the tempo (3)!

Pair strolling with power coaching

Constructing muscle helps your metabolism and enhances total physique composition (4). Even two days per week of resistance coaching—comparable to 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 machine with the app to observe your progress and see how your motion impacts your each day calorie steadiness (5). You can too log exercises and meals for a extra full image of your habits (5).

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

Often Requested Questions (FAQs)

Are you able to reduce weight simply by strolling? That relies upon. Strolling will be your solely type of train and nonetheless help weight reduction if paired with a wholesome, calorie-conscious weight loss plan, however combining it with two days of resistance coaching is good 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 simpler in your joints and sometimes extra sustainable, making it a terrific choice for constructing a long-term motion behavior that helps weight reduction (8).

Do I must hit 10,000 steps a day to reduce weight? Not essentially. Some analysis exhibits advantages beginning round 7,000 steps, however your superb step depend is determined by components like age, baseline exercise, total life-style, and weight loss plan (1, 2, 3.4).

What number of energy does strolling burn? It is determined by your weight, tempo, and period, however the common individual 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 reduce weight? Goal for a brisk tempo the place you'll be able to discuss however not sing (11).

The Backside Line

You don’t must 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 frequently—particularly when mixed with a nutritious, calorie-aware weight loss plan and aware consuming habits—can help weight reduction (3, 4).