Do You Really Need 10,000 Steps a Day to Lose Weight? Here’s What Science Says

Is 10,000 steps a day really the magic number? Learn how many steps you actually need to walk to support weight loss goals.

The post Do You Really Need 10,000 Steps a Day to Lose Weight? Here’s What Science Says appeared first on MyFitnessPal Blog.

Have you ever found yourself pacing your hallway at the end of the day just to hit your 10,000-step goal? That’s unsurprising, given how often this number is treated as the gold standard for health and fitness. 

But when it comes to how many steps a day to lose weight, the truth is more flexible than you might think. While hitting a daily step count can absolutely support weight loss, it’s not a one-size-fits-all equation (3, 4). In this article, we’ll break down what the science says, how step goals can vary by individual, and how to find a sustainable routine that helps you move more and feel better.

Where Did 10,000 Steps Come From?

The 10,000-step goal didn’t originate from science—it came from a marketing campaign (2). In the 1960s, a Japanese company launched a pedometer called the manpo-kei, which translates to “10,000 steps meter (2).” 

The number was catchy, easy to remember, and quickly took off as a symbol of good health, and for many people, it has become a helpful target to encourage more daily movement (2). And there’s value in that! After all, most of us spend too much time sitting (6). 

But if you’re wondering how many steps a day to lose weight, it’s important to know that 10,000 isn’t a magic number. You can still see benefits with fewer steps, depending on your baseline activity level, intensity, and other lifestyle factors like diet and sleep (3, 4).

How Walking Supports Weight Loss

Walking alone may not lead to dramatic weight loss, but it can absolutely play a supportive role—especially when it becomes part of your regular routine (3, 4). 

What makes walking so valuable is how approachable it is (3). “I recommend walking to clients because it is a low-impact exercise that just about anyone can use to get started on a health journey,” says MyFitnessPal dietitian Denise Hernandez, MS, RD, LD (3). “Most people are sedentary, and walking helps break up low activity days (3, 6 ).” You don’t need fancy gear, a gym, or even to break a sweat. Because it’s so easy to do, walking is a habit many people can stick with—and consistency is often the missing piece when it comes to long-term weight management (3, 4).

Beyond its physical benefits, walking can also boost your mood, reduce stress, and help clear your mind—especially when done outside (7). These emotional perks matter, since feeling better mentally often leads to healthier decisions and greater motivation to stay active  (3,7).

About the Experts

Samantha Cassetty, MS, RD is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Denise Hernandez, RD is a Food Data Curator at MyFitnessPal. Denise completed her Master’s Degree in Nutrition from Texas Woman’s University. Her areas of focus include adult and childhood weight management, women’s nutrition, and chronic disease management.

How Many Steps Do You Really Need?

While the 10,000-step benc