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

Here is the optimum number of steps for fat loss:

This is Betty...

Graphic of a persons basic information. weight, height, name etc.

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

Workouts: None

Step goal: 5,000

We estimate she's going to be burning around 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.

Graph showing the caloric deficit 5000 steps creates

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. Her estimated daily deficit would now be around 900 calories.

Graph showing the caloric deficit 10000 steps creates

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.

Because of this, that could raise her estimated daily burn to around 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!

Graph showing the caloric deficit 15,000 steps creates

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.

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

UK “Such a great app! The support has really helped me see the benefit of protein and fibre. I’m now at goal weight, I highly recommend Team RH, life changing.” 
Catherine, UK
After losing more than 6 stone on a GLP-1 medication I was nervous about getting my appetite back and struggling to maintain my weight. Team RH is a great tool to help you achieve this, it is not just for achieving weight loss. I am learning so much about what I should be doing and eating to remain at my weight and have a much healthier outlook in the process. I definitely recommend.
Jenna, UK
The best thing I ever did was to sign up to Team RH! Having been a member of slimming clubs on and off for years and putting back on what I'd lost I realised I had to do something. I've realised that I've had such a bad relationship with food but not any more :) You have to put the work in and commit to it but I just know this is going to change my life.
Max, UK
I’ve never been on a diet where I eat loads, feel full all day, have so much energy, help and support and have lost over half a stone in 3 weeks! I have a different mindset with scales and food and enjoying it. Thank you Team RH
Kelly, UK
I’ve been with Team RH for a few years now and it’s great. In total I have lost around 8st. The app is great and easy to use, the team are always happy, friendly and waiting to help! I’d 100% recommend. My husband has been on plan for around 3 months now and he’s lost 28lb!
Donna, UK
I have done all the diets under the sun and I can honestly say this program is the best I have ever followed. They provide more positive support than I have ever received. The app is fantastic and super easy to use.
Karen, UK
Read the small print, know you commit yourself to a year and then seriously nothing to complain about. The app is brilliant and motivating — not found one food yet that hasn’t been found by the barcode scanner. Came to lose a stone and lost just over that in 12 weeks and even better managed to maintain for last 3 months eating a high amount of calories and averaging 11,000 steps a day. This works if you commit!!
Jackie, UK
I started Mounjaro Feb ’25 and following TEAM RH GLP-1 plan. Lost 5 stone and counting. The app has everything you need. Much better than other apps out there. What is £7.99 a month?!
Leanne, UK
The app is great. Lots of information about nutrition and reaching your daily goals. Still can’t believe the amount of calories I have and still lose weight. The team are very helpful — chatted to Andrea, Ashley, Chiko, and Emma on WhatsApp and they couldn't have been more helpful.
Glenys, UK
It was extremely interesting reading through some of the reviews on here. I’ve had the app now for one month and considered it best on the market; it holds the user accountable if used correctly and if the advice is followed. It’s not just about the app, the app is just a tool to enable the user to follow the advice. For the price you pay you cannot go wrong.
Anonymous, UK
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