Our website uses cookies to ensure you get the best experience on our website - and don't worry, they're zero calories! See our privacy policy for more info.

Join today
Join today

How Many Steps A Day For Fat Loss? Can Walking Make You Lose Fat?

_Number of steps for weight loss-15.png

Here is the optimum number of steps for fat loss:

This is Betty...

_How-Many-Steps-For-Fat-loss-IMG1.png


Let's say Betty has picked the following settings on the Team RH app:

Workouts: None

Step goal: 5,000


She is roughly going to be burning 2,200 calories a day.

We have then set her a 1,700 calorie goal, predicting that it will create a daily 500 calorie deficit.

Across one week she will likely burn 1lb of fat <------ remember this.


_How-Many-Steps-For-Fat-loss-IMG2.png


What happens when Betty increases her step goal?

Let's say that Betty ups her game and picks 10,000 steps as her daily goal.

We then up her calorie allowance to 1,900. She will now be in a 900 calorie deficit.


_How-Many-Steps-For-Fat-loss-IMG3.png

We've upped her calories because we don't want to lead her to a binge. We believe in sustainable and long term results on the Life Plan, not quick fixes. The last thing we want is for her to regain the weight long-term.


Now imagine if Betty chose 15,000 steps as her goal.

We predict she'll be burning 3,300 calories a day, so the coaches on our app can then up her daily allowance to 2,000 calories.

This leaves her in a 1,300 calorie deficit compared to her previous 500 calorie deficit. This could result in losing 2.5lbs a week!


_How-Many-Steps-For-Fat-loss-IMG4.png


By upping your steps to 15,000, you are now burning another 1.5lbs a week.

Can you imagine how much faster your weight loss journey will be?

It's an absolute game changer, and you can easily up your step count at home over on YouTube.

a09f77e9-2246-4cef-83a1-4420b49e80ac_Youtube-Blog-Image-Resize-06-06 (1).jpg

Does more steps mean more weight loss?

Yes, but we found that doing more than 15,000 steps is not advantageous. It's pushing you too much and you won't get that much bigger of a deficit. Unless it's in your lifestyle to do more than 15,000, it's not something we would recommend.


Should I focus on steps alone? Are steps most important?

Absolutely NOT.

Your steps should go hand in hand with accurate calories/macro tracking. If your tracking is rubbish then your calorie deficit could be out by a couple of hundred each day meaning you'll burn less body fat.


Should I just lower my calories instead?

So let's say we went along with this and dropped Betty's calories to 900 on the Life Plan. 900 hundred calories... you already know where this is going to go - your health is going to suffer.


Key Points:

  • Ya dog will hate ya if you do 5,000 steps.
  • Steps are important for weight loss!!
  • Choose a step goal to suit your lifestyle.
  • Daily calorie deficit is larger with the more steps you do.
  • Track your calories & macros accurately on the Life Plan. Learn more about that in this article here.
  • Use our step videos if you struggle to hit your goal.


Life Plan - ad - 7.png