Question 1

How are these step goals calculated?

Accepted Answer

We calculate the extra steps needed beyond your baseline activity to create a calorie deficit. The formula uses ~0.04 calories per step per 100 lbs of body weight. To lose 1 lb per week, you need a 3,500 calorie weekly deficit (500/day). We assume you maintain your current diet and add walking as the primary change.

Question 2

What assumptions does this calculator make?

Accepted Answer

We assume: 1) You maintain your current calorie intake (no diet changes), 2) Your baseline steps represent your normal daily activity, 3) All additional steps are from walking at moderate pace (~3 mph), 4) 1 lb of fat = 3,500 calories. Results vary based on individual metabolism, actual walking intensity, and dietary habits.

Question 3

Why do I need to enter my baseline steps?

Accepted Answer

Your baseline represents the steps you already take daily. Only EXTRA steps above this baseline contribute to additional calorie burn and weight loss. If you already walk 5,000 steps daily, those are already factored into your current weight maintenance.

Question 4

Is it realistic to lose weight just by walking?

Accepted Answer

Yes, but expectations should be realistic. Walking 10,000 steps burns approximately 400-500 calories for most people. Combined with a healthy diet, this can lead to 0.5-1 lb per week weight loss. For faster results, dietary changes are typically more effective than exercise alone.

Question 5

What's the ideal body weight shown?

Accepted Answer

We use the Devine Formula, a medically-recognized calculation: For men: 50 kg + 2.3 kg per inch over 5 feet. For women: 45.5 kg + 2.3 kg per inch over 5 feet. This is a general guideline—your ideal weight may differ based on muscle mass, body composition, and personal health factors.

Question 6

How accurate are the goal dates?

Accepted Answer

Goal dates are estimates based on consistent daily step achievement and maintaining your current diet. Weight loss is rarely linear—you may see faster results initially, then plateaus. Factors like water retention, muscle gain, and metabolism changes can affect actual progress.

Daily Step Goal Calculator

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