7,000 Steps: The Real Number
What the 57-study Lancet Public Health synthesis actually says, and what the extra thousands do and do not buy. The cited explainer this section is built around.
Read the 7,000 steps explainer10,000 Steps: Marketing Number, Real Plateau
Where 10,000 came from, why it survived, and how it accidentally landed near the real plateau.
15,000 Steps: The Working Day Count
The count of people who work on their feet, and what it does to appetite, sleep, and shoe budgets.
20,000 Steps a Day for 90 Days
The flagship log study: weight trend on a lean bulk, sleep, resting heart rate, foot and joint notes, and how it fits around lifting every other day.
30,000 Steps a Day: What It Actually Does
About 14 miles, a maintenance target near 3,600 calories on the logged model, and the honest cost to feet and joints. A normal high day in the log.
Read the 30,000 steps study40,000 and 50,000 Steps: Event Days
The top of the log, including the 47,252-step day: how it happens, what it costs, and why nobody should build a daily habit at this altitude.
Calories by Steps and Weight
The honest table behind every count on this page, formula versus watch, explained in plain language.
Read the calorie table articleSteps to Miles Chart
Every count from 1,000 to 50,000 steps converted to miles at six heights, with the stride math shown and the 2,000 steps per mile myth corrected.
Open the chartThe Step Lab Calculator
Your count, your weight, your stride: distance, calories two ways, time, and weekly and monthly totals.
Open the calculator