How many steps a day to lose weight & improve body composition

On average, 5.5k of you ask Google for advice on ‘How many steps a day to lose weight?’ every month, so we’re here to clear up the confusion. Whether you’re not convinced 10,000 steps is working for you (or maybe just not possible to clock up), WH has the expert intel on how many steps a day are *actually* needed when it comes to walking for weight loss, how you can make your walk more of a workout, how many calories you’ll burn with 10,000 steps, and more.

Keen to try a walking challenge? One WH staffer tried walking for 30 mins everyday, here’s what happened.

7 benefits of increasing how many steps you do a day

• It’s a free way to exercise
• Low-impact
• Can be done anywhere
• Doesn’t require any specialist equipment
• Improves cardiovascular fitness and heart health
• Supports mental health
• Reduces the risk of certain illnesses

Science backs up the claims, too. A study by the UK government revealed that walking can reduce your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers and that one brisk 10-minute walk per day can lower your risk of early death by 15%.

What are the average steps per day in the UK?

According to a study investigating Brits’ step count, it has been found 58% of Brits are trying to reach the goal of walking 10,000 steps a day, with 38% of Brits choosing to monitor their daily step. However, over half of Brits estimate their own average daily step count sits at just 5,836 steps – a little over half of what they should be doing for optimum fitness.

That’s pretty far off from the golden 10,000. But is the magic number really all that? As it turns out, the 10,000 steps goal is not particularly scientific. Intrigued? Read on.

How many steps a day: the 10,000 step ‘myth’

What most people don’t know is that this number came about when a Japanese academic invented an early pedometer in 1964 and deduced that, if citizens went from an average of 4,000 steps a day to 10,000, then they’d stand to burn in the region of an extra 500 calories. The increase in daily activity would, in turn, be reflected in the amount of energy burnt.

But, and here’s where it gets sketchy, this could be true for any number that increases. So, definitely don’t get hung up if you don’t reach 10,000 on your fitness tracker. In fact, the NHS states that just a brisk 10-minute walk could improve your health.

How many km is 10,000 steps a day?

First things first, know that depending on how long your stride is (e.g. how big the steps you’re taking are), the number of kilometres you walk doing 10,000 steps will vary.

That said, there are some average numbers we can play off of. The average adult stride length is between 0.6 and 0.8 metres long. A rough estimate puts 10,000 steps as being between 7.6 and 8 kilometres of walking.

How many miles is 10,000 steps a day?

Per the average adult stride length above (and some quick maths – er, how many km in a mile again?) 10,000 steps is between 4.7 and 4.9 miles.

Take out the guesswork and find out how many km 10,000 steps is for you with a fitness tracker.

OK, but how long does it take to walk 10,000 steps?

Again, how long it takes you to walk 10,000 steps will depend on your fitness levels and how large your stride is. That being said, on average, it takes around 1 hour 45 minutes to do 10,000 steps.

For how long it takes to walk a mile, we’ve got you covered there, too.

10,000 steps calories: how many cal does 10k steps burn?

The long and the short answer is: that depends. Sadly, there’s no direct ‘X steps = Y calories’ equation.

Why? There are a fair few variables to consider here, explains Monique Eastwood, Eastwood Movement Method creator (and Emily Blunt’s personal trainer, FYI), such as:

• How far you walk (as mentioned above, this varies from person-to-person
• How fast you walk and the effort you put in
• The type of terrain you’re walking on
• How much muscle you have
• How you weigh (those carrying more bodyweight will burn more calories as the effort of walking will be more strenuous)

On those last two: ‘Muscles burn more calories than fat, and those carrying more body fat will also burn more calories as the effort of walking will be more strenuous,’ Eastwood explains.

‘As a general rule, you will burn calories by just walking 10,000 steps – but how many you burn really does depend on what kind of steps you are taking. Instead, just focus on challenging yourself and going for a long as possible.’

If you’d like some fairly accurate numbers to use as a benchmark, a fitness watch if you want to get more of an idea.

How many steps a day: what’s recommended?

How many steps you do a day will (and should) depend on a number of things: your routine, responsibilities and lifestyle.

There’s no point trying to walk 20,000 steps a day if it doesn’t actually work for you (although one woman did). Instead, find a number that works for your life and keeps you sane – e.g. not walking into the night.

If you’re walking to reap the mental health benefits, the number of steps you do a day is largely arbitrary. If your goals are more specific – for example, to lose weight well – there are some metrics to aim for. Keep reading.

How many steps per day to lose weight?

To lose weight you need to be in a calorie deficit – in other words, burning more calories than you consume. Walking will help keep you in a deficit but it’s absolutely not the be-all and end-all. Your nutrition, sleep and stress also play a very important role.

If you’ve dialled in how many calories you need to eat to lose weight but are trying to up your steps to reap the rewards of more daily movement (also known as NEAT), here’s the breakdown of what to aim for stepwise, courtesy of Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.

‘A good metric for how active you are during the day is tracking step count, and daily activity levels tend to fall into four categories,’ he explains.

• Less than 5,000 steps – sedentary
• 5,000-9,999 steps – lightly active
• 10,000-12,500 steps – active
• 12,500+ – highly active

‘Your hour-long gym workout or going out for a run will only contribute so much to your daily energy expenditure. What happens in the other 23 hours of the day will likely have a much larger impact on your energy expenditure,’ says Upton.

‘Research indicates that between 15-50% of our Total Daily Energy Expenditure – (TDEE = how many calories you burn in a day) can come from NEAT activities,’ such as walking.

If you’re trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. Coupled with an appropriate nutrient-dense diet, you’ll be set for success.

Can increasing my steps really help me lose weight?

It might not be the most efficient way to exercise for weight loss, but the most sustainable route will always be the one you can stick to. So, if walking is your jam, you’re on the right track.

‘Increasing your steps with regular walks is certainly a mindful and inclusive way to gain cardio fitness and increase your feel-good hormones,’ Eastwood says.

For best results, however, she recommends another one or two other workouts into the mix weekly.

‘Try workouts with some other exercises such as low-impact Pilates or HIIT, just to keep your body challenged with different planes of movement.

‘It’s important that even when walking, you need good alignment and a good gait so building a strong pelvic floor and core is important for tracking and strengthening legs and glutes.’

How to lose weight by walking

If you’ve taken all of the above into account, our experts have a few tips if you’re looking to use walking to augment your weight loss.

1. Vary the terrain

‘If you’re really committed to using walking as a key weight loss tool, I would do variable terrains,’ she says. ‘Everything from cross country and hilly walks to beach walks and roads.’

This will challenge you, as the uneven terrain stimulates different muscles in the ankles, knees, hips and core, she explains. ‘You can also choose to power it up by walking up a few hills or an incline to work your heart, lungs and your whole body a little more.’

2. A brisk pace is best

If you’re looking to make the most of your daily walk, PT Scott Laidler has some advice on turning it up a notch.

‘If your goal is weight loss, I’d recommend aiming for 5,000-7,000 steps performed at an elevated or brisk pace,’ Laidler says. Why? Because speeding up your stroll and walking uphill will increase your heart rate – and that’s when you begin to burn calories.

‘When your heart rate reaches upwards of 100-120 bpm, age-dependent, [or roughly 60-70% of your maximum heart rate; 220 – your age], you enter what’s known as the fat-burning zone, where fat is used as your primary energy source,’ Laidler adds. In other words, you torch cals.

3. But mixing it up can also help

Eastwood suggests adding some slower walks into the mix, too. ‘Speed walking is great but mix it with some slower but longer paced sessions too and make sure you’re activating your muscles whilst you walk to give you a full-body workout.’

‘Make sure your posture is strong, with your neck and back in a neutral spine and your glutes activated,’ she adds. ‘This means your muscular and skeletal systems are both getting a good workout.’

A 4-week walking plan

Make your walk more of a workout by trying this four-week walking for weight loss plan. Perfect for those of you wondering if you can lose weight by walking or how much walking to lose weight is needed, follow trainer Sam McGowan’s walking weight loss guide to getting your steps done and dusted.

Intrigued? Here’s the full breakdown of what you’ll be doing every day. Spoilers, you’ll be moving more and feeling fitter by the end of it.

4 easy ways to hit your steps per day

A few months ago you might have hopped off the bus a stop early or committed to walking around the office every hour. Now the office is your kitchen table and your actual office needs to be booked two days in advance. Welp.

We joke. But, it can be more difficult to get your steps in after a year of changed habits. Fortunately, we have some fail-safe tips to keep you up and at ’em.

1. Up your water intake

Aim to drink a certain amount of water each hour while working, say, half a pint, and set a timer to remind you to get up and refill your glass. You might only be walking to the sink but it’s still something.

2. Enforce a ‘social stroll’ rule

A what? Let us explain. Ever find yourself slumped on the sofa, endlessly scrolling through Insta posts? Thought so.

Instead, stand up every time you want to check social media and walk around until you’ve finished your snoop session.

3. Kill time with walking

While the kettle boils, while TV ad breaks are running or while you’re waiting to use an occupied loo, just walk it out. Aim for a few stair ascents or hallway ambles.

4. Listen to a podcast

Walking can feel slightly aimless if you’re just getting out there to get it done. Whack on a health podcast, audiobook or playlist and walk for the length of time it plays for. An easy fix that’s enjoyable too.

Kit to help you hit your recommended steps per day

If you were embarking on our half-marathon training plan, chances are you’d check out these best running shoes; so why wouldn’t you pay attention to your footwear for walking, too?

All you need is a good pair of trainers that are appropriate for walking – don’t chance the risk of shin splints and common foot problems—and an engaging playlist or one of the latest best health podcasts.

But, if you’re really serious about hitting your step goal, then you need to invest in a fitness tracker. According to the American Council on Exercise, people who track their steps take an average of 2,500 more steps per day than those who don’t.