{"id":142943,"date":"2025-05-30T02:17:11","date_gmt":"2025-05-30T02:17:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/142943\/"},"modified":"2025-05-30T02:17:11","modified_gmt":"2025-05-30T02:17:11","slug":"how-many-steps-a-day-to-lose-weight-experts-break-it-down","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/142943\/","title":{"rendered":"How Many Steps A Day To Lose Weight? Experts Break It Down"},"content":{"rendered":"

On average, thousands of people ask Google for advice on \u201cHow many steps a day to lose weight?\u201d every month. So, we’re here to clear up the confusion. Whether you’re not convinced 10,000 steps is working for you<\/a>, or it’s just not possible for you to hit that number, WH has the expert intel on how many steps a day are *actually* needed when it comes to walking for weight loss<\/a>, how you can make your walk more of a workout, how many calories you’ll burn with 10,000 steps, and more.<\/p>\n

Get our exclusive 4-Week Walking Plan: Burn Fat, Build Muscle<\/a> <\/strong>to level up your walks and see real results fast.<\/p>\n

The U.S. Department of Health recommends at least 150 minutes of moderate intensity activity<\/a>\u2014e.g. walking\u2014or 75 minutes of vigorous intensity activity a week. <\/p>\n

It will come as no surprise that the higher the intensity, the more calories you burn. Though it varies according to sex, age, terrain and climate, according to the American Heart Association<\/a>, each mile you walk burns between 55 and 140 calories.<\/p>\n

So, how many steps should we do a day to lose weight? Here’s everything you need to know.<\/p>\n

Meet the experts: <\/strong>Elliot Upton<\/a>, CPT, is a personal trainer and owner of Elements Gym Marbella<\/a> in Spain. Scott Laidler<\/a>, CPT, is a personal trainer based in the UK. <\/p>\n

How Many Steps A Day To Lose Weight: The 10,000 Step Myth<\/strong><\/p>\n

According to one study investigating step count in Great Britain, 58 percent of participants<\/a> were trying to reach the goal of walking 10,000 steps a day in 2019, with 38 percent <\/a>choosing to monitor their daily step count. However, over half estimated their own average daily step count sits at just 5,836 steps<\/a>\u2014a little over half of what they should be doing for optimum fitness.<\/p>\n

That’s pretty far off from the golden 10,000. But is the magic number really all that? As it turns out, the 10,000 steps goal is not particularly scientific. <\/p>\n

What most people don’t know is that this number came about when a Japanese academic<\/a> invented an early pedometer in 1964 and deduced that, if citizens went from an average of 4,000 steps a day to 10,000, then they’d stand to burn in the region of an extra 500 calories<\/a>. The increase in daily activity would, in turn, be reflected in the amount of energy burnt.<\/p>\n

But, and here’s where it gets sketchy, this could be true for any number that increases. So, definitely don’t get hung up if you don’t reach 10,000 on your fitness tracker<\/a>. In fact, the NHS<\/a> states that just a brisk 10-minute walk<\/a> could improve your health.<\/p>\n

The Real Step Recommendation For Weight Loss <\/strong><\/p>\n

There\u2019s no one-size-fits-all step count when it comes to losing weight\u2014it depends on your routine, lifestyle, and what\u2019s actually realistic for you. Logging 20,000 steps a day might sound impressive, but it won\u2019t serve you if it leaves you stressed or sleep-deprived. Instead, aim for a number that fits your life and feels sustainable. Any movement is better than none\u2014research<\/a> shows that walking just 4,400 steps a day can lower your risk of death by 41 percent compared to fewer than 2,700.<\/p>\n

That said, if your goal is weight loss<\/a>, some structure can help. Walking contributes to your overall calorie burn and helps increase NEAT (non-exercise activity thermogenesis), which refers to the energy you burn outside of structured workouts. Daily activity levels can be broken down by step count, according to personal trainer Elliot Upton, CPT:<\/p>\n