Training
Walking for weight loss: how many steps do you need?
Quick answer: Walking 7,000–10,000 steps a day burns a few hundred extra calories without making you much hungrier. Start from your current average and add 1,000–2,000 steps.
Why walking works so well
Walking is easy on your joints, needs no equipment, and doesn’t ramp up your appetite the way hard cardio can. For many people, it’s the biggest lever for burning extra calories that they can actually keep doing every day.
How many calories does walking burn?
| Daily steps | 150 lb person | 200 lb person | 250 lb person |
|---|---|---|---|
| 5,000 | ≈ 180 kcal | ≈ 240 kcal | ≈ 300 kcal |
| 7,500 | ≈ 270 kcal | ≈ 360 kcal | ≈ 450 kcal |
| 10,000 | ≈ 360 kcal | ≈ 480 kcal | ≈ 600 kcal |
These are estimates for walking at a normal pace on flat ground for someone about 5′8″. Get your own numbers with the steps to calories calculator.
A realistic step goal
Find your current daily average from your phone or watch. Then add 1,000–2,000 steps a day for a couple of weeks before adding more. Most people do well landing between 7,000 and 10,000.
10 easy ways to walk more
- Take a 10-minute walk after each meal (it also helps blood sugar)
- Walk during phone calls
- Park farther away
- Take the stairs
- Get off transit one stop early
- Walk the dog longer
- Set an hourly reminder to get up
- Use a walking pad at your desk
- Make a walking podcast habit
- Walk with a friend instead of meeting for coffee