Many of us make resolutions to get fit before summer and then get discouraged when we don’t see immediate results. If you can relate, you'll be glad to know you don't have to overhaul your life to lose weight. Modest changes to your routine can help you slim down over time. For instance, if I walk 10,000 steps a day, how much weight will I lose in a month? In this article, we’ll look at the role of walking in weight loss, how you can reach your daily step goals, and the science behind the numbers to answer the question, "If I walk 10,000 steps a day, how much weight will I lose in a month?" In walking, it’s all about consistency. You may not notice a difference overnight, but if you keep it up, you’ll be pleasantly surprised by the results. But, How Are Calories Measured?
Cal AI’s calorie tracker can help you set realistic goals and visualize your progress. You can use it to figure out how walking 10,000 steps daily will help you reach your weight loss targets without making drastic lifestyle changes.
Much like how long it takes to walk 10,000 steps and how far you’ll walk over 10,000 steps, how many calories you’ll burn from walking 10,000 steps depends on a few factors. There’s no X steps = Y calories equation, but WalkActive coach Joanna Hall says there is a roundabout goal to aim for. At the same time, four things could significantly impact your total caloric expenditure. In general, walking 10,000 steps burns around 400–500 calories. You can calculate a more precise number for your caloric expenditure by taking 10,000 steps and adding them to a formula that considers your walking speed, intensity, weight, and the time it took you to walk 10,000 steps.
Calories burned = 0.0175 x MET [walking intensity - a brisk walk falls around 4-5 METs, and a slow walk would equate to 2-3] x weight in kilograms x 90 (minutes) Keep in mind that there are other factors to consider, too. Joanna also refers to the table below, which shows how many calories you may burn from 10,000 steps, according to your weight and walking speed.
Total calorie expenditure (also known as Total Daily Energy Expenditure, or TDEE) is the key factor for caloric burn, so I advise you to adapt what works for your life.
For many, breaking 10,000 steps into chunks during the day may be more accessible. Plus, walking at a faster pace may be easier if you break it into chunks, as you’ll have more energy on each rather than feeling exhausted by the end of one longer walk. By increasing your pace, you will then increase your total calorie expenditure. It’s also worth noting that splitting your 10,000 steps up into several walks can help regulate blood sugar levels, improve glucose metabolism, and aid with weight loss if you take some of these walks immediately after eating.
Although the formula above can provide a ballpark figure, Joanna affirms that all factors below (not just those in the formula) will impact your exact caloric expenditure over 10,000 steps.
Traditionally, people believed that the heavier you are, the more energy you expend, but current research suggests this does not have as much impact.
Adding a weighted vest can increase your caloric expenditure, but make sure your technique is good so you don't contribute to any injuries and scupper your progress. Always invest in your technique for long-term success.
I strongly advocate using varied walking paces for physiological health and fitness. Slower walks, for example, have been proven by science to help reduce anxious thoughts and help you feel more present. Physically, good data suggests the most protective walking speed (i.e., the pace you need to reduce the risk of disease and increase life expectancy) is above three mph or 4.8 kmph. This corresponds to more than three times the energy spent at rest. So, if you can get above this exercise intensity with your walk, the benefits are profound – including the number of calories you burn.
If your environment or walking route is uphill, you can gain the same benefits by walking slower, at just two mph/3.2 kmph. No hills? You can walk on a treadmill at this speed with a 3.5% incline, and it works just as well for increasing caloric expenditure.
Your walking technique will significantly impact your caloric expenditure. In our study with the South Bank Sports Performance Laboratory, participants worked up to a walking speed of 23% faster over four weeks by employing good technique. This meant they walked faster and further, increasing the number of calories they expended.
Overdependence on hip flexors or negating the recruitment of larger muscle groups, such as the glutes, can reduce overall caloric expenditure as it can limit the range of motion in hip extensors and, consequently, the recruitment of the whole torso and abdominal area. When you walk with good technique, such as with the WalkActive Method, we consistently see clients losing inches off their waistline as they recruit the oblique muscles effectively.
Yes. Studies consistently show that the amount of walking you do can help you sustain long-term weight loss as it contributes to your total NEAT exercise (Non-Exercise Activity Thermogenesis - the exercise you do without realising it) and TDEE.
I consistently see success with clients who make walking the foundation of their weight loss strategy. Walking is easier to maintain than a routine that requires you to go to the gym several times a week or that requires effort to devise a workout programme. But know that 10,000 steps might not be necessary. With the WalkActive Method, participants effectively lose weight by walking 7,500 steps daily, employing good technique, full-body strength and muscle activation, and good posture.
I’d wager that walking is more effective for weight loss than running. The issue with running is the injury rate. While it’s so often thought of as a good form of cardio for weight loss, it has a 50% annual injury rate. Walking doesn’t just help you achieve weight loss.
It enables you to sustain it with a realistic and sustainable routine. Other studies have also shown that runners tend to burn glycogen (as opposed to fat) due to consistently elevated heart rates, which can hinder their fitness or weight loss goals.
Over the last few years, the theory that walking 10,000 steps daily is the key to health and weight loss has become increasingly popular. According to a study, this will not prevent weight gain or lead to weight loss.
To find out whether walking thousands of steps was making a difference in weight, researchers from Brigham Young University’s Exercise Science Department, working with colleagues from the Nutrition, Dietetics, and Food Science Department, conducted a study on college freshmen.
As part of the study, researchers analyzed 120 female freshmen during their first six months of college as they participated in a step-counting experiment. Participants walked 10,000, 12,500, or 15,000 steps daily, six days a week for 24 weeks.
In addition to tracking steps, researchers also monitored the students’ calorie intake and weight.
According to the findings published in the Journal of Obesity, the number of steps did not prevent students from gaining weight—even among those walking 15,000 steps a day.
Instead, researchers found that at the end of the period, students had gained an average of 3.5 lbs, roughly the amount commonly gained during students’ first year at school, based on previous studies.
Lead author Bruce Bailey, professor of exercise science at BYU, noted:
“Exercise alone is not always the most effective way to lose weight. If you track steps, it might have a benefit in increasing physical activity, but our study showed it won’t translate into maintaining weight or preventing weight gain.”
Researchers acknowledged that increased steps positively impacted students’ physical activity patterns, which could provide other emotional and health benefits.
“The biggest benefit of step recommendations is getting people out of a sedentary lifestyle,” said Bailey. “Even though it won’t prevent weight gain on its own, more steps is always better for you.”
Previous studies on walking 10,000 steps a day have also found that the method may not directly impact weight loss. Instead, vigorous exercise is often more beneficial. Still, walking can be a sustainable approach. "Increasing your steps with regular walks is certainly a mindful and inclusive way to gain cardio fitness and increase your feel-good hormones," explains Monique Eastwood, creator of the Eastwood Movement Method and personal trainer to Emily Blunt.
She recommends adding one or two workouts per week for best results.
"Try workouts with other exercises such as low-impact Pilates or HIIT to keep your body challenged with different planes of movement. Even when walking, maintaining good alignment and a strong gait is important. Strengthening the pelvic floor, core, legs, and glutes is essential for optimal results."
To lose weight, you must be in a calorie deficit—burning more calories than you consume. Walking contributes to this deficit but is not the sole factor. Nutrition, sleep, and stress also play vital roles.
Personal trainer Elliott Upton explains that step count can categorize daily activity levels:
“Your hour-long gym workout or run will only contribute so much to your daily energy expenditure. What happens in the other 23 hours of the day has a much larger impact,” says Upton.
Research suggests that 15% to 50% of Total Daily Energy Expenditure (TDEE) comes from Non-Exercise Activity Thermogenesis (NEAT), which includes walking.
If you want to lose weight or body fat, aim for 10,000 to 12,500+ steps per day. Combined with a nutrient-dense diet, this strategy sets you up for success.
If you’re committed to walking as a key weight loss tool, vary the terrain. Everything from cross-country and hilly walks to beach walks and roads will challenge you, as the uneven terrain stimulates different muscles in the ankles, knees, hips, and core.
You can also power it up by walking up a few hills or an incline to work your heart, lungs, and whole body more.
If your goal is weight loss, aim for 5,000-7,000 steps performed at an elevated or brisk pace. Why? Because speeding up your stroll and walking uphill will increase your heart rate—and that’s when you begin to burn calories.
When your heart rate reaches upwards of 100-120 bpm, age-dependent, or roughly 60-70 percent of your maximum heart rate, 220 minus your age, you enter what’s known as the fat-burning zone, where fat is used as your primary energy source. In other words, you torch calories.
Add some slower walks into the mix, too. Speed walking is excellent, but mix it with slower and longer-paced sessions. And make sure you’re activating your muscles while walking to give you a full-body workout.
Ensure your posture is strong, with your neck and back in a neutral spine and your glutes activated. This means your muscular and skeletal systems are both getting a good workout.
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