Guide · Steps & energy
Steps per week: targets and calories
10,000 steps every single day? Not every day gets there. Over a week, things look a lot more relaxed.
In short
A large meta-analysis (Paluch et al., 2022) found the lowest mortality risk at around 6,000 to 8,000 steps a day for adults over 60 and 8,000 to 10,000 for younger adults. That's roughly 42,000 to 70,000 steps a week. 10,000 extra steps burn roughly 250 to 300 calories above resting at 70 kg (154 lb).
Steps per week – a guide
| Steps per day | Steps per week | rough category |
|---|---|---|
| 4,000 | 28,000 | low activity |
| 6,000 | 42,000 | noticeable health benefits |
| 8,000 | 56,000 | solid target |
| 10,000 | 70,000 | very active |
Why the week matters
An office day with 3,000 steps and a hiking day with 18,000 add up to 21,000 – an average of 10,500. Looking only at the daily goal, you see one fail and one win. Looking at the week, you see you're right on track.
How many calories do steps burn?
It depends on body weight, pace and incline. Walking at a normal pace is about 3.5 METs per the Compendium of Physical Activities. Roughly:
| Body weight | extra calories per 10,000 steps |
|---|---|
| 60 kg / 132 lb | about 210–250 |
| 75 kg / 165 lb | about 260–310 |
| 90 kg / 198 lb | about 320–370 |
These are estimates. Trackers and formulas are often off for individuals, so keep an eye on your weight trend.
How Weekfuel uses your steps
Weekfuel reads your steps from Apple Health, converts them into calories and includes them in your daily and weekly balance. You can see whether an active Saturday buys you some extra room. More on steps & deficit.
Frequently asked questions
How many steps per week should I walk?
50,000 to 70,000 steps a week is a great target. Any increase over where you are now counts.
How many calories do 70,000 steps a week burn?
At 75 kg (165 lb), roughly 1,800 to 2,200 calories above resting – about half a pound of fat a week if you don't eat more.
Does Weekfuel count workouts without steps?
Weekfuel uses steps. A step counter doesn't capture cycling or swimming, so account for those in your activity factor.