Gym sessions get the attention, but for many people the biggest difference in daily energy use comes from everything else they do — walking, standing, carrying, fidgeting. Scientists call this NEAT: non-exercise activity thermogenesis.

How much does walking burn?

A rough guide is about 0.5 kcal per kilogram of body weight per kilometre walked. For a 80kg person, an extra 5km a day (around 6,500 steps) burns roughly 200 kcal — about 1,400 kcal a week, without needing any recovery.

Why steps fall when you diet

When energy intake drops, many people unconsciously move less. This is one reason weight loss slows over time. Tracking steps protects against it: if your count stays steady, so does that part of your energy use.

Health benefits beyond fat loss

Large studies link higher daily step counts with lower risk of early death, with benefits rising steeply up to around 7,000–8,000 steps and levelling off after. Walking also supports blood sugar control after meals, mood and joint health.

Ten easy ways to add steps

1. A 10-minute walk after each main meal.
2. Take phone calls on foot.
3. Get off the bus one stop early.
4. Park at the far end of the car park.
5. Use stairs instead of lifts.
6. Walk the school run.
7. Have walking meetings.
8. Set an hourly "stand and walk" reminder.
9. Explore a new route each weekend.
10. Walk with family — it doubles as quality time.

Start from your current average and add 1,000–2,000 steps per day; increase again once it feels normal.