How Many Steps Should You Do A Day If Weight Loss Is Your Goal? An Expert Guide

It will come as no surprise that the higher the intensity, the more calories you burn.

Though it varies according to sex, age, terrain and climate, according to the American Heart Association, each mile you walk burns between 55 and 140 calories.

So, how many steps should we do a day to lose weight? Here’s everything you need to know.

• It’s a free way to exercise
• Low-impact
• Can be done anywhere
• Doesn’t require any specialist equipment
• Improves cardiovascular fitness and heart health
• Supports mental health
• Reduces the risk of certain illnesses

Science backs up the claims, too. A study by the UK government revealed that walking can reduce your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers and that one brisk 10-minute walk per day can lower your risk of early death by 15 percent.

According to one study investigating step count in Great Britain, 58% of participants were trying to reach the goal of walking 10,000 steps a day, with 38% choosing to monitor their daily step. However, over half estimated their own average daily step count sits at just 5,836 steps—a little over half of what they should be doing for optimum fitness.

That’s pretty far off from the golden 10,000. But is the magic number really all that? As it turns out, the 10,000 steps goal is not particularly scientific. Intrigued? Read on.

What most people don’t know is that this number came about when a Japanese academic invented an early pedometer in 1964 and deduced that, if citizens went from an average of 4,000 steps a day to 10,000, then they’d stand to burn in the region of an extra 500 calories. The increase in daily activity would, in turn, be reflected in the amount of energy burnt.

But, and here’s where it gets sketchy, this could be true for any number that increases. So, definitely don’t get hung up if you don’t reach 10,000 on your fitness tracker. In fact, the NHS states that just a brisk 10-minute walk could improve your health.

Based on an average adult stride length (between 0.6 and 0.8 meters long), 10,000 steps is between 4.7 and 4.9 miles or between 7.6 and 8 kilometers.

Again, how long it takes you to walk 10,000 steps will depend on your fitness levels and how large your stride is. That being said, on average, it takes around 1 hour 45 minutes to do 10,000 steps.

The long and the short answer is: that depends. Sadly, there’s no direct ‘X steps = Y calories’ equation.

Why? There are a fair few variables to consider here, explains Monique Eastwood, Eastwood Movement Method creator (and Emily Blunt’s personal trainer, FYI), such as:

• How far you walk (as mentioned above, this varies from person-to-person)
• How fast you walk and the effort you put in
• The type of terrain you’re walking on
• How much muscle you have
• How you weigh (those carrying more bodyweight will burn more calories as the effort of walking will be more strenuous)

On those last two: ‘Muscles burn more calories than fat, and those carrying more body fat will also burn more calories as the effort of walking will be more strenuous,’ Eastwood explains.

‘As a general rule, you will burn calories by just walking 10,000 steps—but how many you burn really does depend on what kind of steps you are taking. Instead, just focus on challenging yourself and going for a long as possible.’

If you’d like some fairly accurate numbers to use as a benchmark, a fitness watch if you want to get more of an idea.

Also, get this: for every 2,000 steps you take, your risk of heart disease, cancer and premature death decreases by 10 percent, coming to a peak at 10,000 steps, according to a recent study. It also found 9,800 steps a day can drop risk of dementia by 50 percent.

How many steps you do a day will (and should) depend on a number of things: your routine, responsibilities and lifestyle.

There’s no point trying to walk 20,000 steps a day if it doesn’t actually work for you (although one woman did). Instead, find a number that works for your life and keeps you sane—e.g. not walking into the night.

Any amount of steps is better than none, so no stress if you have a busy day and don’t manage your usual count—one study found that walking 4,400 steps a day reduced the risk of death by 41 percent, compared to fewer than 2,700.

If you’re walking to reap the mental health benefits, the number of steps you do a day is largely arbitrary. If your goals are more specific—for example, to lose weight—there are some metrics to aim for. Keep reading.

As well as the mental benefits of taking long walks, the physical benefits of nine miles (ish) a day are pretty major — muscle tone, strength, fitness, improved blood pressure and cholesterol, stronger bones, better balance. Again, it varies based on a few factors, but that’s approximately 750 calories burned.

However, it’s not for everyone—it takes about four hours which, need we say, not everyone has. Also it might not feel right for you if you suffer from sore knees or ankles: just listen to your own body and perhaps add in some resistance training to strengthen up those joints.

To lose weight you need to be in a calorie deficit—in other words, burning more calories than you consume. Walking will help keep you in a deficit, but it’s absolutely not—we repeat: not—the be-all and end-all. Your nutrition, sleep and stress also play vital roles.

Dialled in how many calories you need to eat to lose weight and trying to up your steps to reap the rewards of more daily movement (also known as NEAT)? Here’s the breakdown of what to aim for stepwise, courtesy of personal trainer Elliott Upton.

‘A good metric for how active you are during the day is tracking step count, and daily activity levels tend to fall into four categories,’ he explains.

• Less than 5,000 steps – sedentary
• 5,000-9,999 steps – lightly active
• 10,000-12,500 steps – active
• 12,500+ – highly active

‘Your hour-long gym workout or going out for a run will only contribute so much to your daily energy expenditure. What happens in the other 23 hours of the day will likely have a much larger impact on your energy expenditure,’ says Upton.

‘Research indicates that between 15 to 50 of our Total Daily Energy Expenditure – (TDEE = how many calories you burn in a day) can come from NEAT activities,’ such as walking.

If you’re trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. Coupled with an appropriate nutrient-dense diet, you’ll be set for success.

It might not be the most efficient way to exercise for weight loss, but the most sustainable route will always be the one you can stick to. So, if walking is your jam, you’re on the right track.

‘Increasing your steps with regular walks is certainly a mindful and inclusive way to gain cardio fitness and increase your feel-good hormones,’ Eastwood says.

For best results, however, she recommends another one or two other workouts into the mix weekly.

‘Try workouts with some other exercises such as low-impact Pilates or HIIT, just to keep your body challenged with different planes of movement.

‘It’s important that even when walking, you need good alignment and a good gait so building a strong pelvic floor and core is important for tracking and strengthening legs and glutes.’

If you’ve taken all of the above into account, our experts have a few tips if you’re looking to use walking to augment your weight loss.

1. Vary the terrain

‘If you’re really committed to using walking as a key weight loss tool, I would do variable terrains,’ she says. ‘Everything from cross country and hilly walks to beach walks and roads.’

This will challenge you, as the uneven terrain stimulates different muscles in the ankles, knees, hips and core, she explains. ‘You can also choose to power it up by walking up a few hills or an incline to work your heart, lungs and your whole body a little more.’

2. A brisk pace is best

If you’re looking to make the most of your daily walk, PT Scott Laidler has some advice on turning it up a notch.

‘If your goal is weight loss, I’d recommend aiming for 5,000-7,000 steps performed at an elevated or brisk pace,’ Laidler says. Why? Because speeding up your stroll and walking uphill will increase your heart rate—and that’s when you begin to burn calories.

‘When your heart rate reaches upwards of 100-120 bpm, age-dependent, [or roughly 60-70 percent of your maximum heart rate; 220 minus your age], you enter what’s known as the fat-burning zone, where fat is used as your primary energy source,’ Laidler adds. In other words, you torch cals.

3. But mixing it up can also help

Eastwood suggests adding some slower walks into the mix, too. ‘Speed walking is great, but mix it with some slower and longer-paced sessions too. And make sure you’re activating your muscles whilst you walk to give you a full-body workout.’

‘Make sure your posture is strong, with your neck and back in a neutral spine and your glutes activated,’ she adds. ‘This means your muscular and skeletal systems are both getting a good workout.’

Make your walk more of a workout by trying this four-week walking for weight loss plan. Perfect for those of you wondering if you can lose weight by walking or how much walking to lose weight is needed, follow trainer Sam McGowan’s walking weight loss guide to getting your steps done and dusted.

Intrigued? Here’s the full breakdown of what you’ll be doing every day. Spoilers, you’ll be moving more and feeling fitter by the end of it.

A few years ago you might have hopped off the bus a stop early or committed to walking around the office every hour. Now the office is your kitchen table and your actual office needs to be booked two days in advance. Welp.

We joke. But, it can be more difficult to get your steps in after a year of changed habits. Fortunately, we have some fail-safe tips to keep you up and at ’em.

1. Up your water intake

Aim to drink a certain amount of water each hour while working, say, half a pint, and set a timer to remind you to get up and refill your glass. You might only be walking to the sink but it’s still something.

2. Enforce a ‘social stroll’ rule

A what? Let us explain. Ever find yourself slumped on the sofa, endlessly scrolling through Insta posts? Thought so.

Instead, stand up every time you want to check social media and walk around until you’ve finished your snoop session.

3. Kill time with walking

While the kettle boils, while TV ad breaks are running or while you’re waiting to use an occupied loo, just walk it out. Aim for a few stair ascents or hallway ambles.

4. Listen to a podcast

Walking can feel slightly aimless if you’re just getting out there to get it done. Whack on a health podcast, audiobook or playlist and walk for the length of time it plays for. An easy fix that’s enjoyable too.

If you were embarking on our half-marathon training plan, chances are you’d check out these best running shoes; so why wouldn’t you pay attention to your footwear for walking, too?

All you need is a good pair of trainers that are appropriate for walking – don’t chance the risk of shin splints and common foot problems—and an engaging playlist or one of the latest best health podcasts.

Best Overall Walking Shoe

Reebok DMX Comfort + Sneaker

Best Walking Shoe for Narrow Feet

New Balance Fresh Foam X 1080 V14

Best Cushioned Walking Shoe

Best Nike Walking Shoe

But, if you’re really serious about hitting your step goal, then you need to invest in a fitness tracker. According to the American Council on Exercise, people who track their steps take an average of 2,500 more steps per day than those who don’t.

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Kirsti is a health and fitness journalist, a personal trainer and tech junkie. She’s a South African journalist who followed her passion for health and fitness all the way to the UK, where she now spends her days sweating it up and perfecting her form in gyms all over London. 

Morgan Fargo is a freelance beauty and wellness editor. Her CV includes Women’s Health Magazine UK (and sister publication Women’s Health Australia), Stylist Magazine and more.

Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).