Daily steps target
Enter your average daily steps and age. Get a realistic next target, built up in steps you can keep.
Daily steps target
Enter your average daily steps and your age. You get a goal in the range linked to the most benefit, and a smaller next step to aim for first.
Your next target
Enter your steps and age, then tap the button.
Based on Paluch et al. (2022), Lancet Public Health 7(3):e219-e228: risk of death fell until about 6,000 to 8,000 steps a day at age 60+, and 8,000 to 10,000 under 60. Observational data, not a guarantee.
Get a walking and strength plan →Read: how many steps for longevity
An educational estimate, not medical advice. If you have heart, joint or balance problems, check with your doctor before raising your activity.
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Open →FAQs
How many steps a day do I need?
A meta-analysis of 15 cohorts found mortality risk fell as steps rose, then levelled off at about 6,000 to 8,000 steps a day for adults 60 and over, and about 8,000 to 10,000 for adults under 60 (Paluch et al., 2022, Lancet Public Health 7(3):e219-e228). These are associations in observational data, not guarantees.
Why does the target go up gradually?
A jump of several thousand steps overnight can cause sore feet, shins and knees. Adding about 500 to 1,000 steps a day every one to two weeks lets tendons and joints adapt, and the habit is more likely to stick.
Is 10,000 steps a magic number?
No. Benefit rises steadily from low counts and flattens well before 10,000 for older adults. Going from 2,000 to 4,000 steps gives more benefit than going from 8,000 to 10,000.
Is it too hot to walk in Malaysia?
Midday heat and haze can make outdoor walking unpleasant or unwise. Walk early morning or after sunset, use covered walkways or a mall, and check the API on haze days. Steps indoors count the same.
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