To lose weight through walking, aiming for 10,000 to 12,500+ steps per day is generally recommended by fitness experts
. This range helps increase your daily calorie burn and contributes to maintaining a calorie deficit, which is essential for weight loss.
Key points on steps and weight loss:
- 10,000 steps is a reasonable target for most active adults and is associated with health benefits and weight loss support
- Walking 10,000 steps daily can help burn calories, but it should be combined with proper nutrition, sleep, and stress management for effective weight loss
- For sustainable weight loss, aiming to burn about 250 calories more per day (roughly 6,000-8,000 steps) alongside reducing calorie intake by 250 calories daily can lead to losing about 0.5-1 kg per week
- If currently sedentary (less than 5,000 steps), gradually increasing step count by 500-1,000 steps every 1-2 weeks until reaching 10,000 steps is advised
- Walking speed is less important than total steps, but incorporating moderate to vigorous intensity walking (e.g., brisk walking, intervals) can enhance calorie burn
Summary of activity levels by steps per day:
- Less than 5,000 steps: Sedentary
- 5,000–9,999 steps: Lightly active
- 10,000–12,500 steps: Active (recommended for weight loss)
- 12,500+ steps: Highly active
Ultimately, walking enough steps to increase your total daily energy expenditure and maintain a calorie deficit, combined with healthy eating, is the most effective approach to losing weight
. In brief: Aim for at least 10,000 steps a day, ideally between 10,000 and 12,500+, adjusting gradually from your current level, and combine this with proper diet and lifestyle habits for weight loss success.
