How Many Steps A Day To Lose Weight?

When Geary M learned he had Type 2 diabetes in 2010, he felt he had tried every diet and medication in the books. He continued to gain weight, and his A1C didn’t drop. He felt defeated and lacked energy. Exercising? Not on the table. Then Geary joined Virta in 2017. He ditched the insulin needle and gained a health coach. He began moving his body more, including taking walks by the lake. The results paid off. His A1C dropped to 5.5, and he lost 50 lbs. His blood tests are within normal range. 

Geary also loves how he feels and continues to walk. He doesn’t have a daily step goal, but he says his stamina is “off the charts.” Others might want to hit a certain number of steps daily—10,000 steps is often hailed as a gold standard, but why and for what? Blood sugar control? Overall health? How many steps do I need to walk to lose weight each day, really? We’ll walk you through what the research says, including whether there’s a difference in the optimal average steps per day for a woman versus a man. We’ll also share tips on how to get the most out of your movement. 

Why walking is good for weight loss

Walking burns calories, helps you maintain and build muscle and is low-impact. Additionally, it can enhance your mental health, which in turn can improve your physical health. These benefits can help you hit weight loss and daily step goals.

1. Walking burns calories

Calories in, calories out is a component of weight loss. You want to try to burn more calories than you consume. When you think of calorie-torching activities, your mind may immediately fast-track to heavy weightlifting or marathon running.

The precise number of calories you burn while walking varies depending on several factors, including your weight, speed, duration, ethnicity, and fitness level. However, one study indicated that people burned between 94 and 119 calories per mile walked. 

2. Walking builds and maintains muscle

Lean muscle mass is more efficient at burning calories than fat. Walking won’t help you bulk up in the same way as resistance training will. However, it can help you build and maintain lean muscle tone in the lower body and core. It puts low-impact stress on the muscles, forcing them to repair and grow back stronger.

3. Walking is low impact

Despite the stress, walking is lower-impact than squat jumps and running. Additionally, you only need a good pair of shoes and some space to walk, making it accessible to many people. For instance, walking was one of the most popular physical activities among folks with arthritis, according to a survey. 

4. Walking boosts mood and mental health

Exercise, including walking, releases feel-good endorphins. Research suggests activities like walking can lower stress and assist with anxiety and depression. Emotional eating is another way people cope with mental health concerns, and it can trigger weight gain. However, one study suggested that exercise can be a tool for reducing emotional eating.

How many steps do you need a day to lose weight?

“How many steps a day to lose weight?” is a commonly asked question without a precise answer. Your daily steps goal for weight loss depends on multiple factors, such as age, sex, body composition, and activity level—they each matter. For instance, we aren’t sure of the average steps per day for a woman versus a man based exclusively on sex. 

As for the 10,000-step benchmark: That goal dates back to a 1960s Japanese marketing campaign for a “Manpo-kei" pedometer (Translation: 10,000 steps). It wasn’t based on scientific research, but it’s persisted. Other research has offered a range of insights on how many steps a day to take for overall health and longevity (of which weight loss is a factor), including:

• 7,000 and 10,000 steps for adults ages 18 to 59
• 6,000 and 8,000 steps for adults ages 60+
• 4,000 to 7,500 daily steps for older women with an average age of around 72
• 7.000 daily steps for Black and white men and women with an average age of around 45

Steps vs. Miles: How Far Are You Really Walking?

Fitness trackers might log miles, steps, or both. How many miles should I walk a day? How many miles is 10,000 steps? It's going to depend on your height, how long your stride is, and so on. In general, though, 1 mile is around 2,000 steps, so if you walk 5 miles in a day, that's about 10K steps.

Tips for hitting your daily step goals

Sticking to and maintaining a habit, like hitting a daily step goal, can feel like a steep hill. However, it’s possible to find your stride, whether you’re aiming for 10,000 steps or 2.5 miles per day. Try these tips as you strive for a new personal benchmark.

1. Take multiple walks a day

Physical capabilities and time can make it challenging to take a long morning walk, regardless of how many steps you aim to take each day. It’s OK to break up your activity by taking multiple daily strolls. These bite-sized walks are ideal for individuals who want something that’s easier on their joints and muscles or those who don’t have large stretches of uninterrupted time. 

2. Move while on the phone 

One way to develop and maintain a habit is to do a “when/then pairing.” Essentially, take a habit you already have (talking to colleagues or a friend on the phone) and stack it with one you’d like to have (walking more). Grabbing your phone will cue your brain that it’s time to start moving, automating your desired behavior more quickly. 

3. Make it social 

Research consistently shows that working out in groups can increase the likelihood that someone will stick to a plan. While it’s unclear why, one study suggests that a sense of belonging is one reason why people who work out together are more likely to stick to their habits. The person can also hold you accountable and motivate you on days when you’re not feeling like meeting your daily steps goal.

4. Listen to a podcast or music

No people? Try having someone talk or sing in your ear. Music and podcasts can entertain or inform you, helping a walking workout fly by. Entertainment can also provide variety, a win if you find walking boring or repetitive. 

5. Walk to work or errands

If you live close enough to work or local stores, consider walking rather than driving. Walking somewhere you need to go anyway, like the office or the pharmacy, is an easy way to throw two strikes with one pitch. If walking to work or errands isn’t possible, park in the furthest spot from the parking lot and take the stairs instead of the elevator. 

The Takeaway

You may wonder, “How many steps do I need to walk to lose weight?” While 10,000 is often billed as the optimal daily steps goal, it varies based on calorie consumption, age, ethnicity, and sex. Some studies show that as few as 4,400 steps per day can have health benefits for older women. Try experimenting with different step goals and ways to meet them, like finding a buddy or walking to work. Need more help on achieving your weight loss goals? Virta Health may be able to assist you if you are diagnosed with Type 2 diabetes. By making lifestyle tweaks in a medical setting with nurturing resources, such as 1:1 virtual coaching, you can reclaim agency over your health and feel like your best self. See if you’re eligible for Virta Health here.