From the app
Resources
Quick, friendly reads from inside Step Step, free for everyone on the web.
Guides for walking, fasting and water
These are the same short reads you'll find inside the Step Step app, open to everyone on the web. Each one starts with the essentials, then goes deeper with practical steps, the research behind it and answers to common questions.
No sign-up, no ads and nothing to buy. If a guide helps, the free calculators and the app can turn it into a plan that fits your day.
Steps & Walking
How many steps you really need, how fast a brisk walk is, and how to build up from a mostly seated day without overdoing it.
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Get Moving From Sitting to Stepping, Sensibly
Start where you are, add a little, and let small walks do the work.
3 min read -
Walker Levels The Walker Levels, Explained
A friendly tour of the five step bands, and how to climb one gently.
3 min read -
Brisk Pace How Fast Is a Brisk Walk?
About 100 steps a minute is a handy guide. Here's how to check yours.
3 min read -
Japanese Walking Japanese Walking, Explained
Swap fast and easy walking for a simple, research-backed workout.
4 min read
Fasting
A calm, honest look at intermittent fasting: how it works, what the stages mean, what to drink, how to break a fast and when not to fast at all.
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Fasting 101 Intermittent Fasting, Explained
It's a schedule for when you eat, not a diet and not magic.
2 min read -
First Fast Your First Fast
Start gently with a mostly overnight fast and build up slowly.
2 min read -
Hunger Hunger Comes in Waves
Hunger rises, peaks and often passes. Here's how to ride it out.
2 min read -
Drinks Water, Coffee and Tea
What usually keeps a fast going, what usually ends it, and why to sip water.
2 min read -
Breaking a Fast Breaking Your Fast Gently
A normal, balanced meal usually beats a feast when the fast is over.
2 min read -
Eating Window Make Your Eating Window Count
Your eating window isn't a free-for-all. Make the meals in it good ones.
2 min read -
The Stages What the Fasting Stages Mean
The stages under your dial are rough guides, not goals to chase.
2 min read -
Safety First When Not to Fast
Fasting isn't for everyone. Here's who should skip it or ask first.
2 min read -
Water Guide How Much Water Do You Need?
A friendly guide to daily water, fasting days and electrolytes.
2 min read
Free calculators
Put the guides into numbers. Every calculator is free, works in your browser and stores nothing.
- Free calculator Step Goal Planner Turn your current daily average into a gentle week-by-week plan towards a step goal that suits your age, backed by the latest step-count research. Open the calculator
- Free calculator Water Intake Calculator A rough daily water range from EFSA reference values, adjusted for exercise, hot days and fasting, with the sources in full. Open the calculator
- Free calculator Steps to Distance Calculator Turn steps into kilometres or miles, or a distance into steps, from your height and walking pace. Open the calculator
- Free calculator Walking Calories Calculator Estimate the energy a walk uses from your weight, pace and minutes or steps, with the same formula as the app. Open the calculator
- Free calculator Fasting Schedule Calculator Pick a fasting plan and your last meal to see when your fast ends and roughly when each stage begins. Open the calculator
- Free calculator BMI Calculator Your BMI, the healthy weight range for your height and, if you like, your waist-to-height ratio. Open the calculator
- Free calculator Race Time Predictor Predict your 5K, 10K, half marathon and marathon finish times from one recent race, with an honest range rather than a single number. Open the calculator
Common questions
Are these guides free?
Yes. Every guide is free to read on the web in 32 languages, with no account and no ads. The same reads are built into the Step Step app.
Who writes them?
Gwilym and Fiona, the two parents who make Step Step. Each guide lists the research it draws on, so you can check the sources yourself.
Is this medical advice?
No. The guides are general information for healthy adults. If you're pregnant, have a health condition or take medication, talk to your doctor before changing how you eat or exercise.
How many steps a day should I aim for?
A large 2022 analysis in The Lancet Public Health found the risk of early death kept falling up to about 6,000 to 8,000 steps a day for adults over 60, and 8,000 to 10,000 for younger adults. The best goal starts from your own current average and rises gently, which is how the Step Goal Planner works.
Take the guides with you
Step Step tracks your steps, walks and fasts on iPhone and Apple Watch, with the same guides built in. Free to download, no account, no ads.
