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- Counting your steps for weight loss: What’s the ideal step count to shed those extra pounds?
- Steps counter: How many steps should you take to lose weight, whether you’re male or female?
- How increasing your daily step count will help you lose weight
- Examples of the weight loss surge based on the increase of daily steps
- Remember that increasing your number of steps a day is not enough to lose weight!
- So, what’s the right ratio between the number of daily steps and your calorie intake?
- The long-term weight loss results of increasing your number of daily steps
Counting your steps for weight loss: What’s the ideal step count to shed those extra pounds?
As you no doubt know, to lose weight, you need to create a caloric deficit by increasing your expenditure (your daily activities) and decreasing or stabilizing your intake (what you eat). Depriving ourselves is totally counter-productive, which is why it’s essential to have a balanced diet with a high nutrient density (rich in nutrients and unprocessed) and a low calorie density (satiating, rich in fiber and moderate in calories).
Taking enough steps during the day will help you lose weight over the long term and move from a sedentary to an active lifestyle. Every step counts towards achieving this balance, and the target of 7 to 10,000 steps can be monitored using a connected watch or your smartphone.
The calculator below lets you see theimpact of an increase in steps over one day, one week, one month and one year. For example, a 70-kilo person who decides to increase the number of steps he or she takes every day from 5,000 to 7,000 without changing his or her diet = an increase of 2,000 steps = a loss of 2.6 kilos over one year.
Impact on your daily calorie expenditure
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Steps counter: How many steps should you take to lose weight, whether you’re male or female?
Use the table below to calculate how many steps per day you need to take to lose weight, depending on your profile!
How increasing your daily step count will help you lose weight
Below, you can see the impact of increasing the number of steps per day on different profiles of people between 50 and 80 kilos without increasing food intake.
Examples of the weight loss surge based on the increase of daily steps
| Number of steps in | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| 1000 steps | – 0.96 kg | – 1.15 kg | -1.34 kg | – 1.53 kg |
| 2000 steps | – 1.92 kg | – 2.3 kg | – 2.68 kg | – 3.07 kg |
| 3000 steps | – 2.87 kg | – 3.45 kg | – 4.02 kg | – 4.6 kg |
| 4000 steps | – 3.83 kg | – 4.6 kg | – 5.37 kg | – 6.13 kg |
| 5000 steps | – 4.79 kg | -5.75 kg | – 6.71 kg | – 7.67 kg steps |
Remember that increasing your number of steps a day is not enough to lose weight!
Taking extra steps is a good thing and helps you burn extra calories, sculpt your figure by building muscle mass and increasing your basal metabolic rate (calories burned at rest). Sport therefore has a major long-term impact on weight control and health. However, to lose 1kg of fat you need to burn 9000 kcal, which represents days of walking.
So, what’s the right ratio between the number of daily steps and your calorie intake?
Sport and daily activity are guarantees of long-term weight control and maintenance, but as any self-respecting professional will tell you, 30% is about movement and 70% is about what you eat. Weight loss must therefore be a combination of (essential) exercise and a diet that doesn’t exceed your needs.
The long-term weight loss results of increasing your number of daily steps
One thing is certain. If you want to see results from your change of habit, set yourself a long-term goal. Ideally, whatever the change, a year is an excellent timeframe, for a number of obvious reasons. Not only does this objective allow you to see more convincing results, it also shows that your new habits have taken root.
- Calories burned per 10,000 steps
- How many steps a day should we take to stay healthy?
- How many steps should we take a day to lose weight?
- How many steps should we take a day to keep active and avoid being sedentary?
- How long does it take to walk 10,000 steps?
- How much are 10,000 steps in km?
- How many steps are there in 1 km, 2 km up to 10 km?
