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About this tool
Set a daily step target from the evidence bands for your age and goal, with a 10%-a-week ramp from the steps you take now.
The Step Goal By Age Calculator sets a daily step target from the ranges where the health benefit of extra steps starts to level off: roughly 8,000 to 10,000 a day for adults under 60, and roughly 6,000 to 8,000 for adults aged 60 and over. It adjusts that band for your goal, compares it with the steps you take now, and builds a week-by-week ramp that increases volume by about 10% at a time. It also converts the WHO guideline of 150 to 300 minutes of moderate activity a week into the number of brisk steps that should sit inside your daily total.
Open Step Goal By Age Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Targets follow the age-specific point where the benefit curve flattens, not a marketing number.
A 10%-a-week progression from your current average, with the exact weekly figures.
Shows the brisk-step share that corresponds to 150 and 300 minutes of moderate activity a week.
No. The 10,000 figure comes from the name of a Japanese pedometer marketed in the 1960s — manpo-kei, the 10,000-step meter — rather than from research. Pooled accelerometer studies find the mortality benefit largely flattens by about 8,000 to 10,000 steps a day under 60, and by about 6,000 to 8,000 at 60 and over.
Around 6,000 to 8,000 a day is where most of the benefit sits for adults 60 and over. From 65 the WHO also recommends balance and strength training on three or more days a week to reduce falls, which walking on its own does not provide.
By roughly 10% a week. Going from 4,000 to 8,000 steps that way takes about eight weeks and gives shins, knees and feet time to adapt; doubling overnight is a common route to shin splints and plantar heel pain. Hold at the current week's figure rather than progressing if anything is sore.
For meeting activity guidelines, yes. About 100 steps a minute is the accepted threshold for moderate intensity in adults, so the WHO's 150 to 300 minutes a week works out at roughly 2,100 to 4,300 brisk steps a day inside your total. Slower steps still add up for general movement, but the brisk portion is what the guideline is counting.
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