Weight Loss Calculator
Find out how many steps and how long it'll take to reach your goal weight through walking.
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How the Calculation Works
This calculator estimates the time needed to lose weight purely through additional walking calories, using these well-established values:
- 1 kg of body fat ≈ 7,700 calories (or 1 lb ≈ 3,500 calories)
- Walking calorie burn is estimated from the MET formula at a moderate pace (MET 3.8)
- Step calories use an average stride length of 0.76 m
The calculation assumes no other changes to your diet or activity. In practice, combining increased steps with modest dietary changes will accelerate your results.
Safe Weight Loss Rate
Health authorities recommend losing no more than 0.5–1 kg (1–2 lbs) per week for sustainable weight loss. Losing too quickly can result in muscle loss and nutrient deficiencies.
Can Walking Really Help You Lose Weight?
Yes — walking is one of the most effective and sustainable ways to create a calorie deficit. Increasing your daily step count by just 3,000–4,000 steps above your current baseline can burn an extra 100–200 calories per day. Over a year, that adds up to significant weight loss without changing your diet at all.
Studies show that people who aim for 10,000 steps per day tend to weigh less and have better metabolic health than those who walk fewer steps. However, any increase is beneficial — if you currently average 4,000 steps, getting to 7,000 is a meaningful improvement.
Use the Strift app to set a daily step goal, track your progress, and monitor your weight — all in one place.