Do You Really Need 10,000 Steps a Day to Lose Weight? 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" 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" /> 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 typically this quantity is handled because the gold customary for well being and health.

However in the case of what number of steps a day to reduce weight, the reality is extra versatile than you would possibly 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 fluctuate by particular person, and tips on 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 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 an emblem of excellent well being, and for many individuals, it has develop 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 in the event you’re questioning what number of steps a day to reduce weight, it’s essential 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 way of life components like food regimen and sleep (3, 4).

How Strolling Helps Weight Loss

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

What makes strolling so precious is how approachable it's (3). “I like to recommend strolling to shoppers 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 fitness center, 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 commonly the lacking piece in the case of long-term weight administration (3, 4).

Past its bodily advantages, strolling can even enhance your temper, cut back stress, and assist clear your thoughts—particularly when finished outdoors (7). These emotional perks matter, since feeling higher mentally typically results in more healthy selections and higher motivation to remain energetic (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 embody grownup and childhood weight administration, ladies’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). As an illustration, some analysis means that reaching round 7,000 steps can result in weight reduction in beforehand inactive folks (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 general well being outcomes (1, 2).

That mentioned, 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 might help enhance calorie burn extra successfully than informal strolling (3).

And let’s be reasonable: food regimen nonetheless performs the starring function in weight reduction. No quantity of steps is prone to absolutely compensate for a calorie surplus or a food regimen 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 relies on a number of components:

Weight and age. Heavier folks are likely 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. When you've got a sedentary job, you could want extra intentional motion to offset all that sitting (3).

Weight loss program 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 really useful 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 superb place to begin (3, 4).

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How one can Make Your Steps Rely

Listed below are some suggestions 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 approach 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 in the course of the workday can cut back stiffness and enhance vitality (3).

Quick strolling breaks are additionally useful if 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 time to problem your self to choose up the tempo (3)!

Pair strolling with power coaching

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

Use MyFitnessPal to remain on monitor

Sync your health watch or step-tracking gadget with the app to watch your progress and see how your motion impacts your each day calorie stability (5). It's also possible to 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 to your targets,” she says.

Continuously 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 food 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 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 perfect step depend relies on components like age, baseline exercise, general way of life, and food regimen (1, 2, 3.4).

What number of energy does strolling burn? It relies on your weight, tempo, and length, 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 commonly—particularly when mixed with a nutritious, calorie-aware food regimen and conscious consuming habits—can help weight reduction (3, 4).