If you want to be healthy and maintain good physical condition, it is very important to exercise such as walking, running, cycling… Regular physical activity helps prevent certain cardiovascular diseases and cancer.
Walking is accessible to everyone and contributes to better weight management , whether you are a man or a woman. You also improve your brain health and overall well-being.
Walking 10,000 steps a day has become the trendy slogan to promote regular physical activity. But you're probably wondering how many steps are necessary to help you lose weight . Is it 8,000, 15,000, or 20,000 steps?
This article explains why you should walk daily, how many steps per day are needed to lose weight, and the number of calories burned per 10,000 steps.
Why can walking help you lose weight?
Walking 10,000 steps is equivalent to an average of 7 kilometers . However, this figure is an estimate and depends primarily on your stride length (70 cm).
Most people who lose weight quickly end up gaining it all back. However, regular physical activity or daily walking helps to lose weight and maintain your weight in the long term .
Burning more calories than you consume is essential for weight loss. Active people burn more calories and are less affected by obesity and cardiovascular disease.
A sedentary lifestyle , working 7 hours a day sitting down, promotes weight gain and increases your risk of developing certain diseases.
Another effect of a sedentary lifestyle is a decrease in muscle mass . Muscle burns more calories at rest than fat.
By increasing your muscle mass, you burn more calories every day, even without doing anything. Walking is an excellent exercise for maintaining or building muscle .
Several scientific studies demonstrate that walking helps reduce body fat and waist circumference. Participants who walked for one hour , five times a week for 12 weeks, reduced their waist circumference by almost 4 cm compared to the control group.
How many steps per day to lose weight?
A 2011 study established different population categories. Depending on the category, the number of steps to take per day must be greater than 10,000 to be considered daily active.
- Sedentary lifestyle : less than 5,000 steps per day. Increased health risks
- Low activity level : 5000 to 7499 steps per day is characterized by too low a level of exercise. The majority of people fall into this category.
- Somewhat active : 7500 to 9999 steps. People in this category walk a lot or have a job that requires a lot of movement.
- Active : 10,000 to 12,500 steps. People are considered active. This is a goal for maintaining good health.
- Very active : more than 12,500 steps per day.
See also: How many kilos is it possible to lose in 1 month?
Table of steps and calories burned
| Number of steps | Calories burned (Women ~60 kg) | Calories burned (Men ~80 kg) |
|---|---|---|
| 5,000 steps | 175 kcal | 250 kcal |
| 8,000 steps | 280 kcal | 400 kcal |
| 10,000 steps | 350 kcal | 500 kcal |
| 12,000 steps | 420 kcal | 600 kcal |
| 15,000 steps | 525 kcal | 750 kcal |
| 20,000 steps | 700 kcal | 1000 kcal |
| 30,000 steps | 1050 kcal | 1500 kcal |
Taking 10,000 steps a day is a good starting point if you want to lose weight. The average French person takes 7,128 steps a day if they don't do any physical activity.
To get in shape or lose weight, walking 5 times a week, more than 10,000 steps should be your goal.
To track your daily step count, you can consider purchasing a pedometer or simply use the step counter built into your smartphone.
If you fall into the "sedentary" or "low activity" category, gradually increase your step count. Add 500 more steps per day to get your body used to it. Once you reach your goal of 10,000 steps, increase your pace with interval training to burn more calories.
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Discover Probiotics for Gut FloraHow many calories do 10,000 steps burn?
It is difficult to give a precise answer, as the number of calories burned depends on several factors and varies from person to person.
The type of terrain and the speed
The higher the speed and the steeper the incline , the more calories you burn. Walking at 6 km/h instead of 3 km/h burns approximately 150 extra calories .
Body mass
Your weight directly influences the number of calories burned. For example, a person weighing 80 kg will burn more calories than a person weighing 60 kg for the same duration of walking.
How do I calculate the number of calories I've burned?
Formula: Calories = MET x weight x 0.0175 x time (min)
Example: 70 kg, leisurely walk (MET 3), 60 min = 220 calories burned.
How to add more walking to your daily routine
To lose weight faster, walk at least 10,000 steps, including 5,000 at a brisk pace . Here are 5 tips:
- Give yourself an hour a day (try interval walking).
- Take the stairs as soon as possible.
- Walk with a friend to combine sport and pleasure.
- Do your shopping on foot if possible.
- Take advantage of phone calls to walk around instead of sitting.
Key points to remember
- 10,000 steps a day is a good starting point for losing weight and staying in shape.
- Intensity (pace, terrain) counts as much as the number of steps.
- Walking protects against obesity, cardiovascular disease, and certain cancers.
- A pedometer or smartphone helps to track your progress.
- Combine regular walking and a balanced diet for best results.
