Average steps per day by age
Enter your daily steps and see how they compare with adults your age and sex, and how many steps the research says are worth taking.
Add your details to see where you stand.
Steps per day by age
| Age | 10th | 25th | 50th | 75th | 90th |
|---|---|---|---|---|---|
| 20 to 29 | 3,400 | 5,200 | 7,200 | 9,200 | 11,000 |
| 30 to 39 | 3,300 | 5,000 | 7,000 | 9,000 | 10,700 |
| 40 to 49 | 3,100 | 4,800 | 6,700 | 8,600 | 10,300 |
| 50 to 59 | 2,500 | 4,200 | 6,000 | 7,800 | 9,500 |
| 60 to 69 | 1,800 | 3,300 | 4,900 | 6,500 | 8,000 |
| 70 to 79 | 1,100 | 2,400 | 3,800 | 5,200 | 6,500 |
| Age | 10th | 25th | 50th | 75th | 90th |
|---|---|---|---|---|---|
| 20 to 29 | 3,600 | 5,600 | 7,800 | 10,000 | 12,000 |
| 30 to 39 | 3,500 | 5,400 | 7,600 | 9,800 | 11,700 |
| 40 to 49 | 3,300 | 5,200 | 7,300 | 9,400 | 11,300 |
| 50 to 59 | 2,800 | 4,600 | 6,600 | 8,600 | 10,400 |
| 60 to 69 | 1,900 | 3,600 | 5,400 | 7,200 | 8,900 |
| 70 to 79 | 1,300 | 2,600 | 4,200 | 5,800 | 7,100 |
Columns are percentiles. The 50th is average and the 90th is better than 9 in 10 people that age. NHANES 2005 to 2006 accelerometer data, Tudor-Locke et al., Medicine & Science in Sports & Exercise, 2009.
How many steps do people take?
The table is based on a US national survey in which adults wore a step sensor on the hip for a week. Steps fall slowly through middle age and faster after 60. The percentiles are worked out from the survey's averages and spread, so treat the outer columns as rough.
How many steps are worth it?
A 2022 meta-analysis of 15 studies with 47,471 adults found the risk of death kept falling as steps rose, then leveled off: at about 6,000 to 8,000 steps a day for people over 60, and 8,000 to 10,000 for younger adults. The 10,000 target wasn't based on research, but it isn't far off before 60.
Getting more steps
A 10-minute walk adds about 1,000 steps. Walking after meals, taking calls on foot and getting off a stop early add up. Pace counts too: about 100 steps a minute is brisk enough to count as moderate exercise. See where your pace sits with the walking speed tool.
Questions
How many steps a day is average?
In the US survey, about 7,000 to 8,000 a day for adults under 50, falling to about 5,000 by 65. Men walk a little more than women at every age.
Do I need 10,000 steps a day?
No. In the largest review, the benefit leveled off at about 8,000 to 10,000 steps a day before 60, and 6,000 to 8,000 after.
Does walking pace matter?
Yes. About 100 steps a minute counts as moderate exercise, which also counts toward the 150 minutes a week the WHO recommends.
Sources
- Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Paluch et al., Lancet Public Health, 2022.
- Accelerometer-determined steps per day in US adults. Tudor-Locke et al., Medicine & Science in Sports & Exercise, 2009.
- Walking cadence (steps/min) and intensity in 21-40 year olds: CADENCE-adults. Tudor-Locke et al., International Journal of Behavioral Nutrition and Physical Activity, 2019.
Go deeper: How many steps actually help