How Many Steps A Day Do I Need To Lose Weight? Expert Weighs In

Before reaching adulthood, it’s generally pretty easy to walk during the day and get your steps in. Think about it: you’re walking around from class to class in school on top of going to extracurriculars like sports practices or dance classes. However, once you reach the nine-to-five life and work from a desk (maybe even from home), it becomes harder to get enough movement in during the day.

“Walking is the foundation of physical activity,” says New York City-based registered dietitian and trainer Melissa Darlow, RD, CDN, CPT. “It’s an awesome way to move your body, get outside, get Vitamin D, you know, see the world, get your eyes away from your computer screen.”

And in theory, walking enough should be pretty easy, since you can do it anywhere, anytime. But getting movement outside of your daily workouts is also imperative if losing weight is your goal.

Meet the expert: Melissa Darlow, RD, CDN, CPT, is a New York City-based registered dietitian and trainer.

That’s where non-exercise activity thermogenesis (NEAT), a.k.a. the movement you do throughout the day, comes into play. (Think: walking to the store or a coffee shop or picking up your laundry.)

Believe it or not, that movement adds up fast. In fact, it can account for 15 to 30 percent of your daily calorie expenditure, Darlow says. It “adds up throughout the day outside of your planned Pilates class or boxing class,” she adds. The bottom line: all movement matters!

Fortunately, it’s not easy for everyone to get in their steps each day, especially if their job calls for a more sedentary lifestyle. Ahead, learn how many steps you should actually take per day, how many to take to boost your fitness level, and how to work in more steps each day.

How many steps per day is considered active enough?

Everyone’s heard the general guideline of getting 10,000 steps a day. Really, though, you should be aiming for 7,000 to 10,000 steps, says Darlow.

The adequate amount for you also depends on your stride length. There’s around 2,100 to 2,400 steps in a mile, so generally, the 7,000 to 10,000 step range equates to a little over three miles.

“Sometimes seeing 10,000 steps can seem like a lot, especially if you’re coming from 2,000 steps,” Darlow explains. If so, start with 7,000 steps a day.

Can you lose weight by walking 10,000 steps a day?

Let’s get the obvious point out of the way: Everyone’s bodies are different, so it’s hard to offer a definitive answer to this question, especially since nutrition is a big part of losing weight too. If you want to lose two pounds a week, for instance, it’ll be variable.

But let’s imagine you’re doing everything “right”—eating nutritiously and strength training, getting plenty of sleep and recovery, for example—and then you add on 7,000 to 10,000 steps per day: “[That number of steps] definitely would move the needle for somebody, especially if you are going from minimal steps a day,” says Darlow.

Adding any steps will help your physical activity level, so you might see other benefits as well. “They’ll probably also notice they sleep better, and they feel better [mentally] if they’re getting outside for their steps,” she adds.

How many steps do I need to boost my fitness level?

First, consider your current step count, because boosting your fitness level will look different for someone who walks 3,000 steps a day versus someone who walks 8,000 steps.

From there, try to increase your count by 1,000 steps and, once your body is used to that, 2,000 steps. From there, you can reassess. “I wouldn’t say there’s a one number fit for everybody—it’ll vary based on your current starting point, but even setting a goal for 500 to 1,000 steps more than your current average is going to build up over time,” Darlow says. Soon, your body will adapt to the change if you’re consistent with it every day.

What if I can only hit 5,000 steps a day?

“That’s already more than most people and if that’s what you’re working with, that’s great,” says Darlow. Remember, walking is great for your health beyond weight loss. It gives your mind and body a break from working if it’s during the week and exposes your skin to vitamin D if you’re walking outdoors.

Still, if you want to reach that 7,000 to 10,000 step minimum, there are ways to sneak in more movement during the day, even if you’re working from home. (Continue reading to find out how!)

How To Get More Steps In Every Day

• Think about your commute. If you use public transportation, get off one stop sooner than you normally would, and walk the rest of your commute to work.
• Move during meetings. If you have to take calls during the day, take them on your phone and walk around your block instead of sitting at your computer, if possible. In between meetings, you can walk around your neighborhood and grab a coffee too.
• Use your apartment. If you have stairs in your home, take a work break and walk up and down the stairs for extra movement.
• Get an under-desk treadmill. If you have space in your home, buy a walking pad so that you can chart steps during the workday. They’re easy to store when you’re not using them too.
• Try habit stacking as a form of motivation. For example, if there’s a podcast or album you want to catch up on, or a family member you’ve been meaning to call, do it while you’re walking, Darlow recommends. That way, you are pairing getting your steps in with another habit or task that is mandatory for you—making it more likely that you’ll get your walking done.

How To Track Your Steps

Technology makes tracking your steps super easy. There’s a chance your smartphone even tracks your steps, as long as you have it on your body all day. Think about your goals before buying a tracker, Darlow says. “Figure out what is it about the tracking that I’m hoping to learn or to gain and that can narrow down your options,” she adds.

Garmin Venu Sq Music

Now 43% Off

Oura Ring

Apple Watch Series 8

Now 18% Off

WHOOP 4.0