How many steps a day to lose weight?

To lose weight by walking, aim for 8,000-10,000 steps a day for weight loss, depending on fitness level. While the key to weight loss lies primarily in dietary changes, exercise (including walking), plays a vital role in improving cardiovascular health, mental wellbeing, and supporting long-term weight maintenance after weight loss. 

In this blog, we’ll break down why 10,000 steps is the popular number, how walking is good for losing weight and overall health, and how many steps you should walk to lose weight. 

Why 10,000 Steps?

The idea of walking 10,000 steps a day originated as a marketing concept during the 1964 Tokyo Olympics, rather than being based on health research. While there’s no universal step count that guarantees weight loss, 10,000 steps is a reasonable goal for improving general fitness and activity levels. 

Research shows that the biggest health gains come when sedentary individuals – those walking fewer than 2,000 steps per day – start to move more. Even small increases, such as adding an extra 2,000-3,000 steps daily, can result in significant improvements in cardiovascular health and overall wellbeing. 

Is walking good for losing weight? 

A powerful exercise to improve your overall health and burn calories, walking is one of the best ways to loose weight. 

Here’s some of the benefits of walking for weight loss: 

• Burns calories: Walking helps you create a calorie deficit, which is essential for weight loss. A 30-minute brisk walk can burn between 150-200 calories, depending on your weight and pace. 

• Improves cardiovascular health: Regular walking strengthens your heart and improves circulation, which supports overall health and reduces the risk of heart disease 

• Low impact: Walking is gentle on your joints, making it suitable for people of all fitness levels. 

• Boosts mood: Walking releases endorphins, reducing stress and anxiety, which can help you stick to your weight loss goals [5]. 

• Supports long-term weight management: Studies show that regular physical activity, including walking, plays a key role in maintaining weight loss over time [1]. 

How many steps a day, based on fitness level?

How many steps should you take daily? The answer depends on your current fitness level and goals. Let’s break it down: 

• Beginners (5,000-7,000 steps per day): If you’re new to walking or not very active, start with 5,000-7,000 steps daily. This is achievable by adding short walks to your routine, like walking around the block or parking farther from the shop entrance. 

• Intermediate (8,000-10,000 steps per day): Once you’re comfortable with walking regularly, aim for 8,000-10,000 steps daily. At this level, you’ll likely burn 300-500 calories a day, depending on your pace and weight. 

• Advanced (12,000-15,000 steps per day): If you’re already active and want to maximise calorie burn, aim for 12,000-15,000 steps a day. This is ideal for those seeking to lose weight more quickly or improve overall fitness [2]. 

10,000 steps equate to roughly 8 kilometres (5 miles), depending on your stride length [3]. 

How many calories do steps burn?

Knowing your steps-to-calories helps you plan a sustainable calorie deficit for weight loss and set step targets that fit your routine. 

10,000 steps, for example, burn about 360–520 kcal (≈1,500–2,180 kJ) for most adults. The exact number depends mainly on your body weight, distance covered, and pace/terrain. Steps are simply a way to count distance: roughly 8 km for 10,000 steps (your stride may vary).

Use the table below to get a realistic estimate of your daily calorie burn from walking. Find your weight column, match your daily steps, and note the approximate calories. Treat it as a guide — hills, speed, and stride length can nudge the number up or down.

Steps to calories chart

Quick tips:

• For a brisk pace (≈5–6.5 km/h) or hilly routes, add ~10–20% to the kcal estimates.
• To convert kcal → kJ, multiply by 4.184 (e.g., 440 kcal ≈ 1,840 kJ).
• If you track in miles, 2,000 steps ≈ 1.6 km (1 mile).

How to increase your daily steps 

Adding more steps to your day doesn’t have to be difficult. Here are practical ways to move more: 

• Incorporate walking into your routine: Walk to the shop, take the stairs instead of the lift, or do a quick lap around your garden or local park during breaks. 

• Take short walks after meals: A 10-minute walk after eating can aid digestion and help you reach your daily step target. 

• Walk while you work: If you work from home or in an office, take calls while walking or set reminders to stand and walk every hour. 

• Use a pedometer or fitness tracker: Track your daily steps and set small, realistic goals. Watching your progress can motivate you to keep going. 

• Turn errands into exercise: Whenever possible, walk instead of driving for short trips [1]. 

Walking to lose weight tips 

To get the most out of your walking routine, keep these tips in mind: 

• Walk at a brisk pace: Walking faster increases your heart rate and calorie burn. Aim for a pace where you can talk but feel slightly out of breath. 

• Include hills or stairs: Walking uphill or on uneven terrain works your muscles harder, which burns more calories. 

• Be consistent: Walking regularly is more effective than doing long walks occasionally. Try to make it a daily habit. 

• Wear comfortable shoes: Supportive footwear can prevent discomfort and make walking more enjoyable. 

• Mix it up: Change your route or listen to music or podcasts to keep your walks interesting [4]. 

If you find yourself struggling to stay motivated, read our guide on how to keep yourself motivated for weight loss. 

Is walking 10,000 steps a day enough? 

Walking 10,000 steps a day has become a popular goal, and for good reason. It’s a manageable target for most people and can help you burn 300-500 calories a day, which contributes to a healthy calorie deficit [2]. However, the exact number of steps you need for weight loss may vary based on factors like your weight, pace, and overall activity level. If 10,000 steps feel overwhelming, start smaller and gradually increase your goal [3]. 

Can walking replace other forms of exercise? 

Walking is an excellent form of cardio to lose weight and improve your overall fitness, but it’s not the only form of exercise you need. While walking is great for burning calories, boosting cardiovascular health, and being gentle on the joints, it doesn’t strengthen muscles as effectively as other forms of physical activity. 

Strength training, for example, builds muscle, which can increase your resting metabolism – helping you burn more calories even when you’re not active. Activities like yoga or Pilates can improve flexibility and core strength, complementing the benefits of walking. High-intensity interval training (HIIT) offers a more intense calorie burn in a shorter amount of time, which some people find beneficial for weight loss [4]. 

How HealthHero can help 

At HealthHero, we’re committed to helping you achieve your weight loss goals with practical, sustainable solutions. Whether you’re just starting out or looking to enhance your current routine, our weight management resources are here to support you every step of the way. 

We offer expert guidance on setting realistic goals, tracking your progress, and staying motivated. With actionable advice tailored to your needs, HealthHero empowers you to take control of your health. Visit our weight management resources to explore how you can make walking and other healthy habits part of your daily routine.