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The Science of Weight Loss: How Many Steps Does It Take to Lose 1kg?

Unraveling the Link between Steps Taken and Shedding 1kg: Decoding the Science behind Weight Loss

By J K C R E A T I O NPublished 11 months ago 3 min read
The Science of Weight Loss: How Many Steps Does It Take to Lose 1kg?
Photo by Jenny Hill on Unsplash


Weight loss is a goal that many individuals strive to achieve, and it often involves making lifestyle changes such as altering dietary habits and engaging in physical activity. Among the various methods to shed unwanted pounds, walking and step-counting have gained significant popularity due to their accessibility and simplicity. In this article, we explore the relationship between steps taken and weight loss, specifically answering the question: How many steps does it take to lose 1kg?

Understanding the Caloric Deficit:

To comprehend the relationship between steps and weight loss, it is crucial to grasp the concept of caloric deficit. Weight loss occurs when the body burns more calories than it consumes. To lose 1kg of body weight, you need to create a caloric deficit of approximately 7,700 calories, as 1kg of body fat is roughly equivalent to 7,700 calories.

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Step Counting and Calorie Expenditure:

Walking is a popular and easily accessible form of exercise, and step counting has emerged as a simple method to track physical activity. The number of steps you take in a day can give you an estimate of the calories burned during that activity. However, it is important to note that the exact number of steps required to lose 1kg varies based on several factors such as individual metabolism, body weight, and intensity of physical activity.

Calculating Steps Required for Weight Loss:

To estimate the number of steps needed to lose 1kg, we need to understand the relationship between steps and calorie expenditure. On average, an individual burns approximately 0.04-0.05 calories per step taken. This estimation can vary based on factors like walking speed, body weight, and terrain.

Considering this information, we can calculate the number of steps required to lose 1kg by following these steps:

Step 1: Determine the total number of calories needed to create a 7,700-calorie deficit.

Step 2: Divide the total calories by the number of calories burned per step.

Step 3: Calculate the number of steps needed to reach this calorie deficit.

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Example Calculation:

Let's assume an average estimate of 0.045 calories burned per step.

Step 1: 7,700 calories (caloric deficit needed to lose 1kg)

Step 2: 7,700 calories / 0.045 calories per step = 171,111 steps

Step 3: Approximately 171,111 steps would be required to lose 1kg.

It is important to understand that this calculation provides a rough estimate, and individual variations can significantly influence the actual number of steps needed.

Factors Influencing Step Count for Weight Loss:

1. Body Weight and Basal Metabolic Rate (BMR): Individuals with a higher body weight and basal metabolic rate tend to burn more calories with each step, potentially reducing the number of steps required to lose 1kg.

2. Walking Intensity: Walking at a brisk pace or incorporating inclines can increase the intensity of the exercise, leading to higher calorie expenditure per step.

3. Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to the calories burned through daily activities such as household chores, walking to work, or taking the stairs. These additional steps contribute to the overall caloric deficit required for weight loss.

4. Diet and Nutrition: While steps and physical activity play a significant role in weight loss, it is essential to adopt a balanced diet that promotes a sustainable caloric deficit.


In summary, weight loss is a complex process that requires careful attention to diet and exercise. While there is no magic number of steps that will guarantee a loss of 1kg, research suggests that a combination of increased activity and calorie deficits can lead to weight loss over time. As you continue your own weight loss journey, don't forget to share this valuable information with your friends and family by liking and sharing our social media pages. Together, we can all take steps towards a healthier lifestyle.

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