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Walking to Lose Weight: The Complete Step & Calorie Chart
How many steps do you need to lose weight? This chart shows exactly how many steps to burn 1 lb, 5 lbs, and 10 lbs at every body weight, with a realistic timeline.
Tips, insights, and guides to help you walk more, stay healthy, and achieve your fitness goals.
How many steps do you need to lose weight? This chart shows exactly how many steps to burn 1 lb, 5 lbs, and 10 lbs at every body weight, with a realistic timeline.
Step targets differ significantly by age. Children need 12,000–16,000 steps; adults 7,000–10,000; seniors 6,000–8,000. See the full evidence-based chart by age group.
Morning walks boost metabolism, burn more fat, improve mood, and set your circadian rhythm. Here's what the science says about walking first thing in the morning.
Walking MET values range from 2.0 (very slow) to 8.0+ (very fast/incline). Use this complete MET chart for walking to calculate your exact calorie burn.
Burning 500 calories walking takes roughly 10,000–17,500 steps for most adults. See the exact step count for your body weight and pace, plus a sample day plan.
Burning 100 calories walking takes about 2,000–3,500 steps for most adults. Get the exact step count for your weight, plus tips to hit 100 calories faster.
Most adults take 1,200–1,500 steps to walk 1 kilometer. Get the exact step count for your height, see the full conversion table, and understand why stride length matters.
A 1-hour walk generates 5,500–8,500 steps for most adults, depending on pace and height. See the full step count table and learn how to maximize your hourly step total.
10,000 steps equals roughly 4.5–5.2 miles for most adults. Get the exact distance based on your height, understand stride length, and see the full conversion table.