Guides
Honest reads on walking, energy, and health math. Some pair with an interactive tool — there\'s a button at the top of each guide if so. 32 guides across 5 sections.
Foundations
6 guidesStart here. The mental models behind step targets, plans, and trade-offs.
Why the number actually matters and a 30-day plan to get there.
How to set the right step target for your age, fitness level, and goal.
Week-by-week ramp from 6,000 to 10,000 daily, designed to actually finish.
How many steps adults walk by age band, and what to aim for.
Same step count, very different exercise — when each one wins.
How daily steps map to the WHO active-minutes guideline.
Walking Math
11 guidesSteps ↔ calories, distance, weight, and time. The conversions explained.
The MET-based formula behind the calculator, with pace and incline.
Stride length math, height-based estimates, and walking-vs-running stride.
The imperial version of stride math.
How many steps it takes to burn N calories at moderate pace.
How leg length determines stride and why default pedometer settings are wrong.
Pace, weight, time, and incline — how each input changes the burn.
What "brisk" actually means and how pace maps to calorie burn.
How many steps to walk 42 km vs run it.
The entry-level distance — what 5K looks like in step counts.
The honest math on walking-only weight loss + how diet changes the timeline.
How stair climbing maps to flat-ground steps and calorie burn.
By Context
9 guidesWalking guidance for specific situations — pregnancy, kids, travel, heat, cold.
Trimester-by-trimester step targets and what to watch for.
How many steps a day after 65, with pace + balance considerations.
WHO active-minutes guideline mapped to step ranges by age.
How to keep step counts up on travel days without it being a battle.
Why post-meal walks blunt blood-glucose spikes — and how short is enough.
Same walk, different time of day — what each one does.
A practice guide for walking-as-meditation, secular and traditional roots.
Layering, slip risk, and lung strategies below freezing.
When to walk, hydration math, recognizing heat illness.
Heart & Health
2 guidesWalking's relationship with heart rate zones, BMI, and overall health markers.
Tracking & Tech
4 guidesStep counters, HealthKit / Health Connect, treadmills, standing desks.
Why the two often disagree by 10–30%, and how to fix it.
Whether standing alone counts (no), and what does (walking pads).
Phone vs watch vs Health Connect — when each over- and under-counts.
How the two main mobile health platforms differ on step counting.