Step It Up: How Many Steps a Day is Ideal?

Step counts matter because they serve as a gauge of our daily activity levels, encompassing not only dedicated exercise but also the countless movements we make throughout the day. Whether it’s walking for errands, pacing around the office, or even fidgeting while seated, every bit of movement adds up and contributes to our calorie expenditure.

To what extent do steps matter for fat loss?

If your goal is to lose body fat, your overall daily movement matters (though nutrition intake matters most). Our daily calorie expenditure (how we burn calories) is comprised of the following:

65% Basal Metabolic Rate (BMR) — resting energy (energy your body expends just to function at rest)

20% Non-Exercise Activity Thermogenesis (NEAT) — activity that isn’t from exercise (steps, chores, fidgeting, etc.)

10% Thermal Effect of Food (TEF) — digestion

5% Exercise Activity Thermogenesis — dedicated exercise

Of those categories for calorie expenditure, NEAT and exercise are the two we have the most control over. This means that your overall daily movement matters in your calorie burn, and steps are a great way to measure this overall movement.

How many steps do you need?

Research from a study published in the Journal of the American Medical Association suggests that accumulating 7,000 to 10,000 steps per day is associated with lower mortality rates and a reduced risk of chronic diseases such as cardiovascular disease and diabetes. This range is often recommended as a baseline for maintaining good health.

Another study from the European Journal of Preventive Cardiology showed that each 1,000-step increment was associated with a 15% decreased risk of dying, and each 500-step increment was tied to a 7% decrease in death from cardiovascular disease.

The benefits of step counts do have an upper limit, though. Other research studies have shown that more isn’t always better. For adults 60 and older, the risk of premature death leveled off at 6,000 to 8,000 steps per day, meaning that more steps provided no additional benefit for longevity. Adults younger than 60 saw risk levels stabilize at 8,000 to 10,000 steps per day.

How should you increase your daily step count?

The first step is to measure your current step count. Thanks to smartphones and wearable fitness trackers, monitoring your daily steps has never been easier. Take a few days to track your typical activity level and use that as a baseline. From there, set achievable goals for gradually increasing your step count. Trying to jump from 3,000 steps a day to 10,000 overnight is neither sustainable nor advisable. Instead, focus on small, incremental increases in your daily activity level. Start by adding an extra 500 to 1,000 steps per day for a few weeks and gradually build up from there. Whether it’s taking the stairs instead of the elevator or going for a short walk during your lunch break, finding opportunities to move more throughout the day can make a significant difference over time.

So, lace up your shoes and start striding towards a healthier, more active lifestyle—one step at a time.