This content was reviewed and approved for its accuracy on 13/08/2021 by Professor Frank Joseph

Photograph of Professor Frank Joseph, weight loss expert for myBMI

How many steps a day is good for weight loss?  


Walking is a great form of exercise. It’s low-impact, free, and something that most people are able to do – however slowly.  


weight loss and walking


It’s often been publicised that we should be aiming to walk 10,000 steps a day.


Whilst this is a great goal to aim for, don’t let it put you off if you aren’t active. 


Many people that first start to increase their activity levels find it difficult to reach 10,000 steps in a day.


That’s absolutely nothing to be ashamed of, either.


Increasing the amount of exercise that you do is already progress.  


You can track how many steps you do in a day by wearing a fitness tracker or smartwatch.


You could also use a pedometer for a low-cost option.


However, before you start planning your step goals, you should find out what your current activity levels are.



Some people are surprised at how much they already walk during the day.


This is particularly true for those that work in retail or jobs that don’t involve much sitting down. 


It’s important to know what your current daily average is so that you know how much more active you’ll need to be to reach your daily step targets. 


Active and healthy adults should aim for 10,000 steps a day in general.


Those that struggle with walking are encouraged to do as much as they feel they’re able to. 


The actual numbers aren’t as important as the walking itself.


Just increasing your activity levels little by little can help some people more than aiming for a certain number of steps.  


It’s also important to remember that the intensity of your walk can affect how many calories you burn.


This is because you burn more calories when working at a moderate intensity when compared to a relaxed walk.


For example, a brisk walk of 7,000 steps can burn more calories than a relaxed stroll of 10,000 steps.  


how many steps a day good for weight loss


Walking shouldn’t just be about losing weight, though.


It’s a fantastic way of keeping yourself active or preserving any mobility that you have.


It can help to keep joints moving and aid with circulation. 


Walking can also be a great way to relax, especially if you live near a park or the countryside.


It’s even a free mode of transport if you’re needing to get somewhere locally!  


Many people find that when they start walking out of enjoyment or to enjoy the scenery, their activity levels increase by default.


This can be a fantastic way of incorporating more exercise into your lifestyle without focusing on numbers.

Here's some more content we think you will like

The best exercise for weight loss is one that you enjoy, and there are hundreds of sports & exercises to choose from!


This article talks about how much exercise you should be doing and how hard you should be aiming to work out.

Exercise is an important part of weight management, even if you normally find it difficult to be active.


We take a look at some exercises you can do at home if you have limited mobility and how to go at a pace that’s right for your body.

Cardio exercise is a great way to keep your body healthy and to increase your heart rate.


If you aren’t sure where to start, our team have put together some suggestions for cardio that you can do at home!

Exercise is an important activity for everyone – especially if you’re trying to control your weight.


There’s a lot to consider with weight management, and exercise is one of the most important areas that should be covered.