Walking is one of the easiest and most accessible forms of exercise. It requires no equipment, can be done anywhere, and has many health benefits including aiding weight loss. But how many steps should you aim for each day to see results on the scale? Here is a detailed look at the recommended daily steps for weight loss.
How Many Steps Per Day is Considered Active?
As a general guideline, the American Heart Association recommends adults get at least 150 minutes per week of moderate intensity exercise to maintain health. This equates to around 30 minutes per day, 5 days per week. For weight loss, higher levels of activity are recommended.
The average sedentary adult only walks between 3,000-4,000 steps per day. To be considered “active”, the general recommendation is to aim for at least 7,500 steps per day. Here’s a breakdown of activity levels based on daily steps:
| Steps per Day | Activity Level |
|---|---|
| Under 5,000 steps | Sedentary |
| 5,000 – 7,499 steps | Low Active |
| 7,500 – 9,999 steps | Somewhat Active |
| Over 10,000 steps | Active |
As you can see, to be classified as “active”, you want to aim for at least 7,500 steps per day. But for weight loss, experts often recommend more.
How Many Steps Per Day to Lose Weight
Most health experts recommend aiming for 10,000 steps per day for weight loss. Here’s an overview of the evidence behind this recommendation:
- A study in 45 obese women found that walking 10,000 steps per day for 8 weeks resulted in a significant reduction in body fat and weight compared to not walking.
- Research shows that when adults average over 10,000 steps daily over time, they have lower BMI and less abdominal fat compared to more sedentary individuals.
- Walking just under 10,000 steps per day has been associated with the most dramatic health benefits in studies, including lower blood pressure and cholesterol.
Based on the research, shooting for around 10,000 daily steps appears optimal not just for weight loss, but also reducing belly fat, lowering heart disease risk, and improving overall health and fitness.
Weight Loss at Different Step Counts
Studies do show that health benefits can occur by walking just 7,500 steps per day, although more steps are needed for substantial weight loss. Here’s an overview of how many steps you might need based on your weight loss goals:
| Daily Step Goal | Expected Weight Loss |
|---|---|
| 10,000 steps | Significant: 1 to 3.5 lbs per week |
| 7,500 – 9,999 steps | Moderate: 1/2 to 1 lb per week |
| 5,000 – 7,499 steps | Mild: 1/4 to 1/2 lb per week |
As the table shows, to lose a significant amount of weight at a rate of about 1-3.5 lbs per week, most people need to walk around 10,000 steps daily. You can still expect moderate weight loss with 7,500-9,999 steps, and mild weight loss at 5,000-7,500 steps per day.
How Fast Should You Walk for Weight Loss?
For optimal fat burning and weight loss, it’s important not just to aim for a certain target of steps, but also to walk at an appropriate pace. Here are some guidelines for how brisk your walking pace should be:
- Moderate pace: 100 steps per minute. You can talk normally but not sing.
- Brisk pace: 130-135 steps per minute. More vigorous, gets your heart rate elevated. Can still talk but not in full sentences.
- Very brisk pace: 145+ steps per minute. High intensity, sweating and breathing heavily.
Research suggests moderate-to-brisk walking pace is best for weight loss. Aim for 100-135 steps per minute most of the time when walking for fitness and weight control.
Using a Fitness Tracker
Wearable fitness trackers that use a pedometer to count your daily steps and distance walked can be a useful tool. They give you real-time feedback so you can monitor your walking workouts and track your progress towards step count goals. Most fitness trackers will also monitor your walking pace and heart rate.
Shoot for at least 10,000 steps per day, and go for walks that average over 100 steps per minute for optimal calorie burning, especially if weight loss is your goal.
Tips for Reaching Your Step Goals
Starting a new walking routine takes commitment and extra effort at first. Here are some tips to help you successfully reach 10,000 steps or your desired daily step count for weight loss:
1. Wear a fitness tracker
As mentioned, a good pedometer or fitness tracker provides the constant feedback you need to stay motivated and on track. Seeing your step count creep up throughout the day keeps you accountable.
2. Schedule walks throughout your day
It’s hard for most busy people to walk 10,000 steps all at once. Break it up into smaller chunks of walking throughout your day for the best adherence. Schedule multiple short 10-20 minute walks at a brisk pace for the biggest calorie burn.
3. Walk before or after meals
Aim for a 10-15 minute brisk walk before breakfast, lunch or dinner. This elevates your metabolism so you burn more calories digesting your food.
4. Opt for the stairs
Skip the elevator and take the stairs whenever you have the option. This really adds up over the day.
5. Try treadmill walking at home
On days when you can’t get outside, hop on a treadmill to log extra steps. This is an easy way to rack up steps while watching TV, listening to podcasts or taking a phone call.
6. Park farther away
When running errands, park at the far end of the lot. The extra walking to and from your car helps bump up daily step count.
7. Stand rather than sit
Standing while working or talking on the phone burns triple the calories compared to sitting. Look for opportunities to stand more throughout your day.
8. Take strolls after meals
A leisurely stroll around the neighborhood with your partner, kids or friend after dinner is an enjoyable way to get extra steps in.
9. Walk your pet more
If you have a dog or other pet that needs walking, take them on longer strolls around new walking routes. Your pet will thank you too.
10. Join a walking group
Having an exercise buddy or group to walk with keeps you motivated. Join a local walking club or meet friends for regular morning walks.
The Bottom Line
In summary, most health organizations recommend 10,000 steps per day for significant weight loss of around 1-3 pounds per week, along with other health benefits. You can still lose some weight with 7,500-9,999 steps daily, although less substantially. Use a fitness tracker to monitor your progress and stay motivated.
Focus on walking at a brisk pace of 100-135 steps per minute whenever possible for maximum calorie burn. And aim to spread those 10,000 steps throughout your day for consistency. Getting in just 1,000 extra steps daily can make a difference over time.
By making walking a regular habit, you’ll see both the number on the scale and your overall health improve.