| Kelly Burch is a New Hampshire-based freelance journalist writing about finances, health, family, and more. Her work has appeared in The Washington Post, The Chicago Tribune, and Forbes, among others. Follow her on Fitbit starts everyone off with a 10,000-step goal, and here’s why: It adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise—satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week. Thing is, 10,000 steps per day might not make sense for you. You may need to nab more if you want to lose a certain amount of weight, or take fewer steps if you’re new to fitness or recovering from an injury. Your step goal can vary depending on your needs, and it can also shift over time. Here’s how to set it right for you. Show
Your fitness goal: General Fitness GainsYour plan: If you’re new to exercise or returning from injury, you’ll want to start slowly to avoid burnout or further injury. Wear a Fitbit tracker and determine how many steps you take on average each day over the course of a week. That’s your baseline. The Mayo Clinic recommends adding 1000 daily steps each week, so if your baseline is 4000 steps per day, set your goal at 5000 steps each day. Meeting your goal may be as simple as an extra five-minute walk, or even parking a few cars further away at the supermarket, depending on your speed and stride. Your fitness goal: Weight LossYour plan: First, determine how much weight you wish to lose—then, do a little math. The Academy of Nutrition and Dietetics recommends slow weight loss for lasting results—usually 1/2 pound to one pound per week. Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day. Your fitness goal: Health MaintenanceYour plan: Once you have met your desired goals, you may simply want to maintain your fitness level. The 10,000-step goal could be just right for you—and the benefits of a 30-minute daily stroll are nearly boundless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression. One study out of California State University showed that mood lifted in correlation with increased numbers of daily steps, and researchers at the Harvard School of Public Health found that 30 minutes of walking each day cut stroke risk by a minimum of 20%. Of course, you’ll also burn calories and fat, and if outside, enjoy an extra dose of sunny vitamin D while you’re at it. Ready to adjust your step goal? Click into your Fitbit app on your mobile device, tap Account, scroll down to Goals, choose Activity, and then tap Steps to set the number that makes sense for you. You can also visit your Fitbit dashboard on your computer, hover over Steps to reveal the Settings icon, click Activity Goals, and then set the number of steps. What’s your perfect number? Tell us all about your ultimate step goal and join the conversation below.This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. Lara Rosenbaum Lara Rosenbaum is a writer, certified fitness trainer, and dog lover with a serious passion for the outdoors. Formerly Fitbit's fitness editor, Lara has held editorial positions at several magazines, including Women’s Health, where she was the founding fitness editor. Lara is also a former elite athlete, and has traveled the world as a member of the U.S. Freestyle Ski Team. When calculating your calories burned per step, the number will depend on your weight and height. For instance, a typical 160-pound person of average height will burn about 40 calories per 1,000 steps. This is the equivalent of 0.04 calories per step. The charts below show you how many calories you'd burn in 1,000 steps, 5,000 steps, 10,000 steps, or more. Here is what you need to know about converting your steps to calories burned. Convert Your Steps to CaloriesTo convert your steps to calories, you will need to know your approximate steps per mile. Most fitness trackers estimate your steps per mile from your height. An average number at a brisk walk or easy running pace is 2,000 to 2,400 steps per mile. You also can measure your stride length to find your steps per mile or count your steps over a measured mile for greater accuracy. Alternatively, you can use a steps per mile chart, along with your height and weight, to estimate calories burned at various step counts. The calorie numbers are based on metabolic equivalents (MET) research, taking an average of the calories burned at walking speeds from 2 to 4 miles per hour. Here are some charts that are based on height and weight. These will give you an approximate number of calories burned per step. Height 6 Feet and AboveUse the chart below to estimate calories burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile. 2,000 Steps per Mile (Height 6 Feet and Above) Calories Burned by Step Count and Weight Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb Steps 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg 1,000 28 cal. 33 38 44 49 55 60 69 75 82 2,000 55 66 76 87 98 109 120 137 150 164 3,000 83 99 114 131 147 164 180 206 225 246 4,000 110 132 152 174 196 218 240 274 300 328 5,000 138 165 190 218 245 273 300 343 375 410 6,000 165 198 228 261 294 327 360 411 450 492 7,000 193 231 266 305 343 382 420 480 525 574 8,000 220 264 304 348 392 436 480 548 600 656 9,000 248 297 342 392 441 491 540 617 675 738 10,000 275 330 380 435 490 545 600 685 750 820 11,000 303 363 418 479 539 600 660 754 825 902 12,000 330 396 456 522 588 654 720 822 900 984 13,000 358 429 494 566 637 709 780 891 975 1,066 14,000 385 462 532 609 686 763 840 959 1,050 1,148 15,000 413 495 570 653 735 818 900 1,028 1,125 1,230 16,000 440 528 608 696 784 872 960 1,096 1,200 1,312 17,000 468 561 646 740 833 927 1,020 1,165 1,275 1,394 18,000 495 594 684 783 882 981 1,080 1,233 1,350 1,476 19,000 523 627 722 827 931 1,036 1,140 1,302 1,425 1,558 20,000 550 660 760 870 980 1,090 1,200 1,370 1,500 1,640 Height 5'6" to 5'11"Use the chart below to estimate calories burned by step count if your height ranges from 5 feet 6 inches to 5 feet 11 inches. This assumes that you take 2,200 steps per mile. 2,200 Steps per Mile (Height 5'6" to 5'11") Calories Burned by Step Count and Weight Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb Steps 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg 1,000 25 cal. 30 35 40 45 50 55 62 68 75 2,000 50 60 69 79 89 99 109 125 136 149 3,000 75 90 104 119 134 149 164 187 205 224 4,000 100 120 138 158 178 198 218 249 273 298 5,000 125 150 173 198 223 248 273 311 341 373 6,000 150 180 207 237 267 297 327 374 409 447 7,000 175 210 242 277 312 347 382 436 477 522 8,000 200 240 276 316 356 396 436 498 545 596 9,000 225 270 311 356 401 446 491 560 614 671 10,000 250 300 345 395 445 495 545 623 682 745 11,000 275 330 380 435 490 545 600 685 750 820 12,000 300 360 415 475 535 595 655 747 818 895 13,000 325 390 449 514 579 644 709 810 886 969 14,000 350 420 484 554 624 694 764 872 955 1,044 15,000 375 450 518 593 668 743 818 934 1,023 1,118 16,000 400 480 553 633 713 793 873 996 1,091 1,193 17,000 425 510 587 672 757 842 927 1,059 1,159 1,267 18,000 450 540 622 712 802 892 982 1,121 1,227 1,342 19,000 475 570 656 751 846 941 1,036 1,183 1,295 1,416 20,000 500 600 691 791 891 991 1,091 1,245 1,364 1,491 Height 5'5" and UnderUse the chart below to estimate calories burned by step count if you are 5 feet 5 inches or less. This assumes that you take 2,400 steps per mile. 2,400 Steps per Mile (Height 5'5" and Under) Calories Burned by Step Count and Weight Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb Steps 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg 1,000 23 cal. 28 32 36 41 45 50 57 63 68 2,000 46 55 63 73 82 91 100 114 125 137 3,000 69 83 95 109 123 136 150 171 188 205 4,000 92 110 127 145 163 182 200 228 250 273 5,000 115 138 158 181 204 227 250 285 313 342 6,000 138 165 190 218 245 273 300 343 375 410 7,000 160 193 222 254 286 318 350 400 438 478 8,000 183 220 253 290 327 363 400 457 500 547 9,000 206 248 285 326 368 409 450 514 563 615 10,000 229 275 317 363 408 454 500 571 625 683 11,000 252 303 348 399 449 500 550 628 688 752 12,000 275 330 380 435 490 545 600 685 750 820 13,000 298 358 412 471 531 590 650 742 813 888 14,000 321 385 443 508 572 636 700 799 875 957 15,000 344 413 475 544 613 681 750 856 938 1,025 16,000 367 440 507 580 653 727 800 913 1,000 1,093 17,000 390 468 538 616 694 772 850 970 1,063 1,162 18,000 413 495 570 653 735 818 900 1,028 1,125 1,230 19,000 435 523 602 689 776 863 950 1,085 1,188 1,298 20,000 458 550 633 725 817 908 1,000 1,142 1,250 1,367 A Word From VerywellIf you are looking to increase caloric expenditure while walking, you can try speeding up, doing running intervals, and using fitness walking poles. Most fitness trackers don't accurately track activities that aren't step-based, so they may not be included in your total steps. You can calculate step equivalents for other activities based on the calories burned. How many steps should you take a day to lose 2 pounds a week?For healthy, sustainable results, you should aim to shed no more than 1 to 2 pounds per week. Walking 10,000 steps per day for a week burns roughly enough calories to melt a pound of fat.
How can I lose 1lb a day?How To Lose A Pound A Day: 10 Ways To Achieve This. Increase fiber intake.. Don't drink your liquids.. Switch to zero-calorie substitutes.. Make swaps to your food.. Add volume to meals.. Eat home cooked food.. Watch your portion sizes.. Regularly exercise.. How many steps will make you lose 1 pound?Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
How many steps is a lb of fat?Add those up and here's how many steps each person would need to take to burn that one pound of fat: 98,994 steps – 170 pound woman walking 3 mph. 75,451 steps – 200 pound man walking 3 mph.
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How many steps does it take to burn a pound
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