Heart Rate Zones Explained: How to Train in Each Zone
Learn what heart rate zones are, how to calculate them, and how training in each zone improves fat burn, endurance, and speed. Plus: Zone 2 training explained.
Steps Team•Blog
Tips, guides, and updates to help you stay active and reach your fitness goals.
Steps Team•
How to Calculate Body Fat Percentage Without Equipment
Calculate your body fat percentage at home using simple measurements. Learn the US Navy method, ACE categories, and what body fat % is healthy for your age and gender.
Steps Team•
Macro Calculator Guide: Protein, Carbs and Fat Targets
Learn how to calculate your macros (protein, carbs, fat) for weight loss, maintenance, or muscle gain. Includes daily targets by goal, food sources, and a free macro calculator.
Steps Team•
Running Pace Calculator: min/km vs min/mile Explained
Learn how to calculate your running pace, convert between min/km and min/mile, and predict race finish times. Includes pace zones from beginner to elite.
Steps Team•
What Is TDEE and Why Does It Matter for Weight Loss?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns each day. Learn how to calculate it and use it for weight loss, maintenance, or muscle gain.
Steps Team•
10,000 Steps a Day Benefits: What Science Actually Says
Walking 10,000 steps daily reduces heart disease risk by 50%, burns 300-500 calories, and improves mental health. Backed by research from JAMA and Harvard.
Steps Team•
Calories Burned Walking: 30 Minutes, 1 Hour, and Beyond
How many calories do you burn walking? See exact numbers for 30 minutes, 1 hour, and 10,000 steps based on weight and speed. Free calculator included.
Steps Team•
Recommended Steps Per Day by Age: Complete Guide 2026
See recommended daily steps by age: children need 12,000-16,000, adults 7,000-10,000, and seniors 6,000-8,000. Find the right step goal for your age group.
Steps Team•
15,000 Steps a Day: Benefits, Calories Burned, and Results
Walking 15,000 steps a day burns 500-750 calories and provides major health benefits. See what happens when you go beyond 10K steps with real results.
Steps Team•
Walking to Lose Weight Chart: Calorie Burn by Speed and Weight
Use our walking to lose weight chart to see calories burned by speed, body weight, and duration. Includes an 8-week walking plan for safe, sustainable weight loss.
Steps Team•
How Many Calories Does 10,000 Steps Burn? Complete Guide
Walking 10,000 steps burns 300-500 calories depending on weight and pace. See exact calorie burn by body weight with our steps to calories calculator.
Steps Team•
How Many Miles Should I Walk a Day to Lose Weight?
Walk 3-5 miles daily to lose weight effectively. Learn the ideal walking distance, calorie burn per mile, and a practical plan to reach your weight loss goals.
Steps Team•
How Many Miles Is 10,000 Steps? Distance Calculator Guide
10,000 steps equals about 4-5 miles depending on stride length. Learn exact distances by height, gender, and pace with our step distance calculator.
Steps Team•
Steps vs Apple Fitness: Which Step Tracker Is Better in 2026?
Compare Steps and Apple Fitness for step tracking, widgets, workouts, and GPX export. Find out which app is the better fitness companion for your iPhone and Apple Watch.
Steps Team•
Steps vs Nike Run Club: Best Fitness Tracker App 2026
Steps vs Nike Run Club — compare step tracking, workouts, widgets, GPX export, and Apple Watch features. Find the best fitness tracker for your routine.
Steps Team•
Steps vs Pedometer++: Best Pedometer App Compared 2026
Steps vs Pedometer++ — compare widgets, Apple Watch features, GPX export, workout tracking, and more. Find the best pedometer app for your iPhone.
Steps Team•
Steps vs Strava: Which Fitness Tracker Is Right for You in 2026?
Steps vs Strava — compare step tracking, widgets, GPX export, social features, and pricing. Find out which fitness app fits your lifestyle.
Steps Team•
Best Step Counter Widgets for iPhone Home Screen in 2026
Discover the best step counter widgets for your iPhone home screen. Compare widget types, sizes, and features to track your daily steps at a glance.
Steps Team•
Fitness Wrapped: How to Get Your Yearly Fitness Recap in 2026
Discover how to get your own Fitness Wrapped with yearly insights, personal records, and beautiful shareable stats. See your step count, calories, and workouts summarized.
Steps Team•
Walking for Weight Loss: How Many Steps Do You Really Need?
Learn how walking helps you lose weight, how many steps per day you need, and how to track calories burned. Science-backed tips for effective weight loss through walking.
Steps Team•
Best Step Counter App for Apple Watch in 2026
Discover the best step counter app for Apple Watch. Compare features, widgets, and accuracy to find the perfect pedometer for tracking your daily steps.
Steps Team•
How to Export GPX from Apple Watch Workouts: Complete Guide 2026
Learn how to export your Apple Watch workout routes as GPX files. Step-by-step guide to save, share, and analyze your walking, running, and hiking GPS data.
Steps Team•
Welcome to the Steps Blog
Introducing the Steps blog - your source for fitness tips, app updates, and health insights.
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