To lose weight by walking, the number of steps you need to take daily depends on your weight, walking pace, and weight loss goals. Here are the key points and guidelines based on expert sources:
How Many Steps to Lose Weight?
- General guideline:
- Moderate weight loss: 10,000 to 12,000 steps per day
- Faster weight loss: 12,000 to 15,000 steps per day
- Rapid weight loss: 15,000 to 18,000 steps per day
- Steps to lose specific amounts of weight:
- To lose 10 pounds: 12,000 to 14,000 steps/day
- To lose 20 pounds: 14,000 to 16,000 steps/day
- To lose 30 pounds: 16,000 to 18,000 steps/day
- To lose 50 pounds: at least 18,000 steps/day, with professional guidance
How Many Calories Are Burned Per Step?
- On average, walking burns about 0.04 calories per step, but this varies by weight and pace.
- For example, a person weighing 160 lbs walking 10,000 steps (~5 miles) burns roughly 392 calories
- A 150-lb person burns about 100 calories after ~2,700 steps; a 200-lb person burns more calories per step
How to Calculate Steps Needed for Weight Loss
- 1 pound of fat roughly equals 3,500 calories.
- To burn 1 pound, you need about 87,500 steps (assuming 0.04 calories per step and no dietary changes)
- Formula to estimate calories burned:
Calories burned=Weight (lbs)×0.49×(Steps2000)\text{Calories burned}=\text{Weight (lbs)}\times 0.49\times \left(\frac{\text{Steps}}{2000}\right)Calories burned=Weight (lbs)×0.49×(2000Steps)
(Since 2,000 steps ≈ 1 mile, and 0.49 calories are burned per pound per mile)
Practical Recommendations
- Start with 5,000–7,000 steps/day if you are a beginner, gradually increasing by 500 steps every few days.
- For steady weight loss, aim for at least 10,000 steps/day including brisk walking.
- For faster fat loss, target 12,000–15,000 steps/day with added strength or interval walking
- Combine walking with a calorie-conscious diet for best results
Additional Tips
- Walking can reduce overall body fat, including belly fat, but combining with core exercises is recommended for targeted results
- Age affects step goals: younger adults may aim for higher steps (12,000–15,000), older adults fewer steps (8,000–10,000)
- Increasing daily steps can be done by walking to shops, taking stairs, walking during phone calls, or walking part of your commute
In summary, to lose weight through walking, aim for a daily step count between 10,000 and 18,000 depending on your weight loss goals, pace, and age, while maintaining a calorie deficit through diet and other lifestyle factors
