You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal. Should You Walk 10,000 Steps Per Day for Weight Loss?

So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day. In fact, one study of steps per day and weight showed that people who took more steps per day weighed less, on average.Should You Walk 10,000 Steps Per Day for Weight Loss?

For a 170-pound person walking at a brisk speed, 10,000 steps burn around 340 calories, which aids in maintaining weight balance. If you want to walk 10,000 steps a day, here’s what you need to know to reach your target.

How to Get Your 10,000 Steps

How many miles is 10,000 steps? This distance is equal to walking approximately 5 miles. Unless you have an active job, such as a waiter or nurse, it is difficult to log 10,000 steps with daily activity only. An inactive person takes 3,000 steps or less in their daily activity of moving around the house.

The majority of people walk for 30 to 60 minutes, or one or more prolonged walks or runs, to reach their 10,000 step goal. That is equivalent to the minimum amount of exercise that most health authorities advise everyday in order to lower health risks.Should You Walk 10,000 Steps Per Day for Weight Loss?

If you’d like to take more daily steps for health and fitness, start by determining your baseline. Track your steps for a week or so using an activity tracker or smartphone app (many phones have a built-in step counter). You don’t have to jump from 3,000 steps a day to 10,000 overnight.Should You Walk 10,000 Steps Per Day for Weight Loss?

Once you have a sense of your daily average, aim to add 2,000 to 2,500 steps a day to begin (about a mile).4 Walking a mile burns about 80 calories for a 150-pound person. As you get comfortable with this additional exercise, lengthen your walks, or take more short walks, so you get closer to 10,000 daily steps. In adding steps, you may find it helpful to consider wearing ankle support shoes.

 Walking for Weight Loss: How to Burn More Calories and Lose Weight

How Many Calories Does 10,000 Steps Burn?

Depending on your weight, walking 10,000 steps burns between 250 and 600 calories. You can use a steps to calories converter chart to estimate this for yourself. You will need to know your approximate steps per mile.

Most weight loss programs recommend burning 200 to 300 calories per day in moderate to vigorous exercise. The number of calories you burn by walking depends primarily on how much you weigh and secondarily on your speed of motion. Should You Walk 10,000 Steps Per Day for Weight Loss?

With the help of this calculator for calories per day, you can determine how many calories everyone burns just by sitting and breathing. Walking increases your caloric expenditure per minute; running increases it even further.

Numerous activity monitors, like the Fitbit and Apple Watch, calculate your caloric expenditure by counting your steps. When calculating how many calories you burn, these devices also account for the speed at which you are walking or jogging. Should You Walk 10,000 Steps Per Day for Weight Loss?

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