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Walking guides and calculators

Sourced benchmarks and free tools to set a realistic step goal, turn it into distance and stay on pace all month.

Benchmarks: how much to walk

• How many steps a day?10,000 steps a day is not a scientific rule. Large studies show benefits up to 7,000–8,000 steps, by age. Evidence inside.
• Average steps per dayWhat is the average number of steps per day? Benchmarks by age (20s to 70+), men vs women and a world comparison, with sources.

Calculators

• Monthly step goal calculatorWork out the daily step average you need to hit your monthly step goal, and how far ahead or behind pace you are. Free, no sign-up.
• Steps to miles calculator10,000 steps ≈ 4.4 miles (7 km) at 5′7″. Free calculator by height — steps, miles, km and walking time.
• Annual step goal calculatorCalculate your yearly step total, weeks remaining and the daily average you need online. Reference table from 7,000 to 12,000 steps a day.

Apps and challenges

• Best step counter app iPhoneHonest comparison of 3 iPhone step counter apps: Walkever, Apple Health and Pedometer++. Free, no ads, HealthKit — which one to choose?
• January step challengeTake the 10,000 steps a day challenge in January 2027: 310,000 steps in total, a week-by-week plan, practical tips and automatic tracking.