You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal. Should You Walk 10,000 Steps Per Day for Weight Loss?

So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day. In fact, one study of steps per day and weight showed that people who took more steps per day weighed less, on average.

For a 170-pound person walking at a brisk speed, 10,000 steps burn around 340 calories, which aids in maintaining weight balance.If getting 10,000 steps per day is your goal, here is what you need to know about getting those steps in. Should You Walk 10,000 Steps Per Day for Weight Loss?

How to Get Your 10,000 Steps

How many miles is 10,000 steps? This distance is equal to walking approximately 5 miles. Unless you have an active job, such as a waiter or nurse, it is difficult to log 10,000 steps with daily activity only. An inactive person takes 3,000 steps or less in their daily activity of moving around the house.Should You Walk 10,000 Steps Per Day for Weight Loss?

Most people achieve 10,000 steps by taking one or more sustained walks or runs, the equivalent of 30 to 60 minutes of walking. That equals the minimum daily exercise recommendation from most health authorities to reduce health risks.Should You Walk 10,000 Steps Per Day for Weight Loss?

Establishing your baseline is the first step in increasing your daily step count for fitness and wellness. Use an activity tracker or smartphone app to log your steps for about a week (many phones come with a built-in step counter). You don’t have to take 10,000 steps in a day right away from 3,000 steps a day.

Once you have a sense of your daily average, aim to add 2,000 to 2,500 steps a day to begin (about a mile).4 Walking a mile burns about 80 calories for a 150-pound person. As you get comfortable with this additional exercise, lengthen your walks, or take more short walks, so you get closer to 10,000 daily steps. In adding steps, you may find it helpful to consider wearing ankle support shoes.Should You Walk 10,000 Steps Per Day for Weight Loss?

 Walking for Weight Loss: How to Burn More Calories and Lose Weight

How Many Calories Does 10,000 Steps Burn?

Depending on your weight, walking 10,000 steps burns between 250 and 600 calories. You can use a steps to calories converter chart to estimate this for yourself. You will need to know your approximate steps per mile.Should You Walk 10,000 Steps Per Day for Weight Loss?

Most weight loss programs recommend burning 200 to 300 calories per day in moderate to vigorous exercise. The number of calories you burn by walking depends primarily on how much you weigh and secondarily on your speed of motion.Should You Walk 10,000 Steps Per Day for Weight Loss?

Everyone burns calories just sitting and breathing, which you can estimate with this calories per day calculator. You burn more calories per minute when you get up and walk, and even more if you run.Should You Walk 10,000 Steps Per Day for Weight Loss?

Many activity trackers, such as a Fitbit or Apple Watch, estimate calorie burn based on your step count. These devices also take into account how fast you are walking or running when estimating the calories you burn.Should You Walk 10,000 Steps Per Day for Weight Loss?

Learn How Many Calories You’re Burning

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How to Add Steps and Intensity

Walking 10,000 steps per day, with 3,000 of those steps at a brisk walking to jogging pace, should help you burn enough calories to lose weight.5 If you are already logging 10,000 steps a day and not losing weight or maintaining your weight, then the key is to add another 2,000 more steps per day while eating the same amount or less.Should You Walk 10,000 Steps Per Day for Weight Loss?

The challenge is that logging more steps becomes time-consuming. Instead, burn more calories in the same time period by increasing your exercise intensity.

You can boost intensity by taking more of your steps at a brisk walking or running pace, or adding intervals such as hills or stairs. Also try to set aside time for dedicated moderate-to-vigorous-intensity exercise, whether that is walking, resistance training, or some other form of exercise that you enjoy. Many fitness trackers and smartwatches detect whether or not your movement is enough to be considered moderate or vigorous exercise.Should You Walk 10,000 Steps Per Day for Weight Loss?

Work on cutting out empty calories and ensuring that everything you consume is nutritious if you want to lose weight. Keeping a food and exercise journal will help you identify areas for improvement.
Some online programs or phone apps let you track all your data in one place (fitness, nutrition, sleep, water intake, and so on).Should You Walk 10,000 Steps Per Day for Weight Loss?

A Word From Verywell

If your goal is to increase your steps in a day, start by getting a good handle on how many steps you are already taking in a day’s time. You can then make objectives to progressively increase your step count. It’s better to work toward your goal in little, achievable steps rather than attempting to do everything at once. Additionally, there’s a lower likelihood of getting hurt or feeling overpowered during the process.

Additionally, if you are hoping to achieve your weight management goals by adding more steps, it can help to talk to a healthcare provider first or even a registered dietitian. They can help you put together a plan that works for you.