I can hardly remember a time when getting 10,000 steps every day wasn’t the be-all and end-all goal of all fitness goals, almost like a wellness “rule,” or I’d go so far as to say a rite of passage. But for some people (*raises hand*), that golden benchmark can feel out of reach, dredging up the all-or-nothing mentality and the fixation on hitting certain metrics when it comes to working out (think: having to exercise at least an hour or it’s not worth it, working out until you’ve burned X amount of calories, and the less-than feeling when you don’t arrive at 10,000 steps by the end of the day—or ever).
The upside for us rule-breakers: While walking is undoubtedly good for you (and brava to those who do meet the 10,000-step mark), the number is arbitrary—it’s not a scientific baseline for being healthy. Whatever your step count is, it, well, counts. But how many steps do you actually need to take on a daily basis if you have your sights set on losing weight? Here’s what experts had to say about walking for weight loss.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
DR. JUSTIN KOMPF, PhD
Justin Kompf, PhD is an exercise scientist and behavior change expert whose work explores the intersection of psychology and physical activity, blending research-driven insights with real-world application at WeightWatchers. At WeightWatchers, he serves as the Fitness Lead, where he engages in individual member consultations, exercise program design, and the development of fitness initiatives.
KARENA DAWN
Karena Dawn is a co-founder of Tone It Up, founder of The Big Silence, a mental health nonprofit foundation, and host of The Big Silence Podcast, a mental health and self-development podcast. A New York Times bestselling author, Dawn has written several books on fitness, wellness, and healing, including her memoir The Big Silence, which chronicles her story of growing up with a mother suffering from severe mental health issues and her own path to healing and self-discovery.
BIANCA WISE
Bianca Wise is an accredited Pilates instructor at Alo Moves, where she led their walking-focused series, and certified clinical naturopath. Known for her holistic approach to wellness, movement to her is both a physical and emotional outlet and a powerful tool for remaining in tune with your body. With a belief that movement can be medicine, she empowers clients to use it as a tool for healing and self-awareness.
Where Did 10,000 Steps Per Day Come From, and Does It Have Any Merit?
How did 10,000 become the magic number? Well, there’s actually no magic—or science, for that matter—to it. The idea came from a marketing campaign for the first mass-produced pedometer ahead of the 1964 Tokyo Olympics that was meant to motivate people to lead more active lives. The Japanese character for 10,000 resembles a person walking, so the device was dubbed the “Manpo-kei,” which translates to “10,000 steps meter.” Clearly, the message has caught on to this day. While the 10,000-step goal may not be evidence-based, Dr. Justin Kompf, PhD, an exercise scientist and fitness director at WeightWatchers, said it doesn’t mean it’s not a sound challenge to accomplish.
The lofty 10,000-step target translates to between 4 and 5 miles and more than an hour of walking a day, depending on your stride length and frequency. Dr. Kompf pointed out that based on the National Weight Control Registry (a study of people who have lost at least 30 pounds of weight and kept it off for a minimum of one year), individuals who successfully maintain weight loss often walk about 28 miles a week (AKA 10,000 steps per day). That said, unless you have an active job in which you’re on your feet the majority of the time, it’s difficult to log 10,000 steps with normal daily activity only (an inactive person takes 3,000 steps or less in their daily activity of moving around the house). And when attaining 10,000 steps becomes an obsession on the reg (e.g., constantly checking your FitBit or feeling guilt if you don’t meet your set goal), it can turn into a source of stress, missing the whole point: to feel good (and maybe drop some weight while you’re at it).
“While hitting 10,000 steps offers benefits, it’s not a catch-all, which is why I recommend a more doable number of steps in the 5-7,000-step range,” explained Karena Dawn, a cofounder of Tone It Up and host of The Big Silence Podcast,. After all, many studies have suggested you don’t need to walk 10,000 steps to keep up your well-being and live longer. In fact, a 2023 study in the European Journal of Preventive Cardiology found that taking at least 3,900 steps per day (just under 2 miles) was linked to significantly lower risks of mortality from any cause. Yes, healthy entails way more than what the scale says.
How Many Steps Do You Actually Need to Take Daily to Lose Weight?
You probably already guessed it: The target number of steps for weight loss depends on so many other factors, like your sleep, stress, current activity level, and health. But stepping up your walks even a little day by day can add up to big results. “Finding pockets of your day, like walking to the coffee shop in the morning or a lunch break walk at the office, can offer small and consistent changes that help increase the number of steps you get each day,” Dawn said. “It’s all about moving more than you did yesterday.” And the science is there: A study in Medicine & Science in Sports & Exercise that looked at steps per day and weight showed that people who took more steps per day weighed less. 10,000 or more steps might sound appealing and like it’s worth trying, but again, if it causes you to lose sleep, it’s going to work against you.
Rather than honing in on a specific step number, Dr. Kompf recommends upping your step count by about 500 to 1,000 steps daily (five to 10 extra minutes of walking) per month if weight loss is top of mind. “The most important thing is building consistency to better support calorie burn, even if it’s as simple as walking your dog or running errands.”
Can Increasing Your Steps Really Help You Lose Weight?
“Increasing your daily steps can support weight loss for some people, but it really depends on
the individual and several lifestyle factors; how often and how intensely you walk, along with
whether you’re supporting your movement through proper nutrition and recovery, all play a role,” said Bianca Wise, an accredited Pilates instructor at Alo Moves and certified clinical naturopath. Dr. Kompf also advised paying attention to what you’re eating and how much overall movement you’re getting. “Walking on its own likely won’t lead to major weight loss, but it’s a great tool for boosting your daily calorie burn,” he said. The other parts of the equation, according to Dawn, are mindful eating and resistance training.
However, it’s not just about a set figure of steps and how many pounds you can drop; walking serves up benefits that go far beyond weight loss. Wise encouraged focusing on the movement as a way to feel good in your body instead: “It can improve cardiovascular and respiratory health, support your lymphatic system, and boost mental well-being, especially if you’re getting outside and enjoying some sunshine. You might start to notice changes in your energy levels, mood, or overall strength. These non-scale victories are just as worth celebrating.”
Tips for Losing Weight by Walking
Ahead, our experts dish out their best hacks for getting the most out of your walks:
Switch up your pace
Try different paces when walking, alternating between a faster speed and a slower speed every 20 minutes to keep your body guessing, Dawn offered. “You don’t need to be sprinting, but walking faster gets your heart rate up, engages more muscles, and helps you burn more calories in the same amount of time,” Dr. Kompf said. “It’s a simple tweak that makes your walks way more effective for weight loss.”
Walk on an incline
Seek out those hills or stairs. Why? “Walking on an incline, whether outside or on a treadmill, engages your glutes, hamstrings, and core more than flat-ground walking,” Wise said. “It helps build strength while increasing calorie burn.”
Add resistance
Walking has proven to be a solid workout in its own right, but throwing a weighted vest or light ankle weights into the mix turns a walk into a strength-building exercise by engaging your full body and making your muscles work harder. The outcome is greater muscle mass and strength and significantly more calories burned. “Just be sure to start light and listen to your body so you avoid unnecessary strain,” Wise cautioned.
Go on a short stroll after a meal
Your couch may be especially alluring post-lunch or dinner, but a leisurely saunter can do your body and serotonin (the “happy chemical” that regulates mood, appetite, and digestion) levels a favor. “Taking a short walk for just 10 to 15 minutes after eating can help improve digestion, stabilize blood sugar levels, and even reduce cravings, all of which support weight loss,” Dr. Kompf said.
Walk mindfully
AKA walking meditations, “by focusing on your breath, the environment around you, how your heel strikes the pavement, you’ll tap into the mental benefits of meditation that help lower cortisol (a stress hormone linked to increased appetite and abdominal fat storage),” Dawn said. “Plus, mindful walking can boost your mood and help you feel more connected to your body,” Wise added. Now that’s something definitely worth sweating over.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
