Do You Really Need to Walk 10,000 Steps a Day?
We’ve all heard it—“10,000 steps a day keeps the weight away.” It’s on your fitness tracker, your watch, maybe even in your group chat. But is this number actually based on science? And more importantly… is it even necessary?
Let’s break it down.
Where Did 10,000 Steps Even Come From?
Surprisingly, this famous number didn’t come from a health study—it came from a marketing campaign. Back in the 1960s, a Japanese company launched a pedometer called the “Manpo-kei,” meaning “10,000 steps meter.” It sounded good, caught on, and stuck.
But there was no scientific magic behind it—just a clever idea that became global fitness gospel.
What the Research Actually Tells Us
Modern studies have shown that you don’t need to hit 10,000 steps a day to benefit your health or lose fat. In fact, improvements can begin at around 6,000 steps per day, especially for those who are just getting started.
Adding 2,000 to 4,000 extra steps per day—on top of your current average—can support fat loss, improve insulin sensitivity, and boost energy. So no, the magic number isn’t 10,000. The real magic is in building movement into your routine, day by day.
Why the 10K Rule Can Be a Problem
Here’s where that golden number backfires:
If you’re doing 2,000 steps now, 10K can feel overwhelming
You might go all in, burn out, then quit
It creates pressure to be perfect instead of consistent
All-or-nothing thinking is one of the biggest reasons people struggle with weight loss. So let’s shift the focus—from chasing an arbitrary number to building your number, at your own pace.
A More Realistic Approach to Step Goals
Instead of aiming for someone else’s target, start with where you are and build from there. Here’s how:
1. Check your baseline. Track your steps for a few days without changing anything. That’s your starting point.
2. Add 1,000–2,000 steps per day. Small, steady increases are better for your body and more sustainable long term.
3. Use a step goal calculator. We’ve created one to help you find a target that matches your body, your energy, and your lifestyle.
4. Make it part of your day. Walking doesn’t have to be a “workout.” Stroll while you're on the phone, take the stairs, or walk after dinner. Every step counts.
The Bottom Line
10,000 steps a day isn’t the rule—it’s just a number that stuck. What matters more is what’s realistic and repeatable for you. Progress isn’t about perfection. It’s about showing up, even in small ways, again and again.
Want a goal that fits your lifestyle? Try our Personalised Step Goal Calculator and get a number that actually makes sense for your journey.