How many steps a day do I need to lose weight?

How many steps a day do I need to lose weight?

Take 10,000-15,000 steps/day for health and weight loss.

This is equivalent to walking approximately 5 – 7 ½ miles per day. (There are approximately 2,000 steps in one mile.)

10,000 steps a day for health

Take 10,000 steps a day to promote and maintain health. This is equivalent to walking approximately 5 miles a day. Calories burned walking one mile.

In order to achieve 10,000 steps a day, most people have to add at least 30 minutes of physical activity to their day. This correlates with the minimum amount of exercise recommended for all adults: .

10,000 steps a day might be enough to lose weight if you currently don’t get a lot of exercise. However, over time, you’ll probably have to progress to 12,000+ steps per day.

12,000+ steps a day for weight loss

Take 12,000-15,000 steps a day to lose weight and keep it off. This is equivalent to walking approximately 6 – 7 ½ miles a day. How to increase your steps.

These recommendations probably seems overwhelming and maybe even impossible at first, but you can do it! Look for opportunities to add steps to your daily activities, whether you’re at work, at home, running errands, or traveling.

Even clients of mine who once proclaimed “I’d have to quit my full-time job to get that many steps!” are now getting 12,000-15,000 steps a day. You can do it!

Anders, Mark (2006). Do You Do 10K a Day? ACE Fitness Matters July/August
Tudor-Locke, C., Bassett D.R. Jr, Rutherford, W.J., Ainsworth, B.E., Chan, C.B., Croteau, K., Giles-Corti, B., Le Masurier G., Moreau, K., Mrozek, J., Oppert J.M., Raustorp A., Strath, S.J, Thompson, D., Whitt-Glover, M.C., Wilde,B., Wojicik, J.R. (2008). BMI – Referenced Cut-points for Pedometer-determined Steps per Day in Adults. J Phys Act Health;5 Suppl 1:S126-39.Physical Activity and Health: A Report of the U.S. Surgeon General, 1996.
Cooper Institute for Aerobic Research

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...