Free Calculator
Daily Steps Calculator
Find your personalized daily step goal based on your body metrics, activity level, and fitness objectives.
Your Personalized Goal
Daily Step Goal
0
steps per day
0
km / day
0
calories
0k
steps / week
Pro tip: Start with 1,000 steps more than your current average, then increase by 500-1,000 steps each week until you reach your goal.
How We Calculate Your Steps Goal
Our calculator uses evidence-based recommendations from exercise physiology research to determine your optimal daily step count. Here is the methodology:
Base Step Recommendations
- • Sedentary: 5,000 steps (minimum for health)
- • Light activity: 7,500 steps
- • Moderate: 10,000 steps (widely recommended)
- • Active: 12,500 steps
- • Very active: 15,000+ steps
Calorie Calculation
We use the MET (Metabolic Equivalent of Task) formula. Walking at moderate pace is approximately 3.5 METs. Calories = (METs × weight in kg × time in minutes) / 200.
Sources: American Heart Association, CDC Physical Activity Guidelines, Journal of the American Medical Association (JAMA) step count studies.
Track Your Steps With Your Team
WeMove makes it easy to hit your daily step goal. Join challenges, compete with colleagues, and earn rewards for staying active.
Start a Step Challenge