About 100 steps per minute is a brisk walking guide for healthy adults ages 21–40. Tap once per step, or play a metronome at 100, 110, or 120.
Tap, read the three bands, or follow a beat. The words say which band you are in.
Tap the big button each time a foot lands. Gaps shorter than 0.3 seconds are dropped. A gap longer than 1.2 seconds counts as a stop and is not averaged. The result uses the latest 8 steady gaps at most, and it stays hidden until there are 4.
Below 100 reads “Below the brisk guide”. 100–119 reads “In the brisk guide (about 100–120)”. 120 or more reads “Faster than the brisk guide”. These words are a guide, not a diagnosis and not a personal prescription.
Start the metronome at 100, 110, or 120. If 100 does not suit you, pick any whole number from 80 to 140. Stop when you are done. A brisk pace usually means you can talk but not sing.
Formulas, reference tables, and practical guidance you can come back to.
About 100 steps per minute is a brisk walking guide for healthy adults ages 21–40. Tudor-Locke and colleagues reported that figure in 2019 from CADENCE-Adults, in the International Journal of Behavioral Nutrition and Physical Activity: https://doi.org/10.1186/s12966-019-0769-6. At older ages, a slightly lower cadence may still reach moderate intensity.
The World Health Organization guide for adults is at least 150 minutes of moderate-intensity activity a week: https://www.who.int/news-room/fact-sheets/detail/physical-activity. Those 150 minutes are about 22 minutes a day. A simple check is the talk test: you can talk, but you cannot sing. The table is a guide, not a personal prescription. This page is general information, not medical advice.
| Steps per minute | What the guide says |
|---|---|
| Below 100 | Below the brisk guide |
| 100–119 | In the brisk guide (about 100–120) |
| 120 and above | Faster than the brisk guide |
Quick answers about this tool and how to train with it.
It is a brisk-walking guide for healthy adults ages 21–40, from the 2019 CADENCE-Adults study by Tudor-Locke and colleagues (https://doi.org/10.1186/s12966-019-0769-6). It is a reference, not a personal prescription.
Not always. The 100-step figure is from healthy adults ages 21–40. At older ages, a slightly lower cadence may still be moderate intensity. The talk test helps: you can talk, but you cannot sing.
Yes. Tap once per step, or play the metronome at 100, 110, or 120. A watch is not required. If 100 does not suit you, choose a whole number from 80 to 140.
No. This page is general information. The three bands are a guide, not a diagnosis and not a personal prescription. If you have a health condition, talk with a clinician before you change how you exercise.
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