Can Walking 10,000 Steps a Day Really Help You Lose Weight?

Walking 10,000 steps a day
Photo by Arek Adeoye on Unsplash

Walking 10,000 steps per day, which is just under miles, has become a popular fitness goal around the world. The idea originated in 1965 when a Japanese company developed a pedometer “Menpo-kei”, meaning “the 10,000 steps meter”. This goal was easy to remember, which helped popularize it, and it is challenging enough yet achievable to most people. One of the most widely held beliefs regarding the 10,000-steps-a-day goal is that it will help you lose weight. But is it true or just a persistent myth?

The answer can’t be reduced to a simple yes or no. In reality, the amount of steps you walk per day has an effect on losing weight, but it is just one aspect of it. Every step you take burns calories, but the exact amount is highly individualized. Most people burn 30-40 calories per 1,000 steps they walk, meaning that they’ll burn around 300-400 calories by walking 10,000 steps, but that is a generalized estimate.

To lose weight you need to burn more calories than you eat. Those looking to lose weight to maintain weight loss should get at least 150-200 minutes of exercise per week, and walking 10,000 every day can help achieve that goal. However, it will be much more effective if you also maintain a healthy diet.