👟 Step Goal Planner
Plan and track a step goal: set a target step count or weight-loss/fitness goal and a deadline, and the planner computes daily/weekly targets and estimated calories burned.
Plan your steps
How to set realistic step goals
Steps are an easy-to-track proxy for activity. Most adults are encouraged to aim for 7,000–10,000 steps per day depending on goals. To increase steps sustainably, add short walks, use stairs, and break sitting time. The planner below helps you translate a time-limited challenge (e.g., 70,000 extra steps in a month) into daily and weekly targets and estimates calories burned based on weight and stride length.
Calories estimate explained
This planner estimates distance from steps using stride length, converts to kilometers, and applies a simple caloric factor (calories per kg per km). A commonly used approximation for walking calorie cost is ~0.9–1.0 kcal per kg per km depending on pace and terrain.
Tips for success
- Start small: increase by 500–1,000 steps per day each week to build habit without injury.
- Use micro-walks: two 10-minute walks add significant steps and are easier to schedule.
- Track progress weekly: adjust if you're consistently above or below the target.
- Pair with strength training: walking builds endurance but add resistance work to preserve muscle while losing weight.