Walking vs Running Calorie Burn
Compare calories burned between walking and running
Note: These calculations are estimates based on MET (Metabolic Equivalent of Task) values. Actual calorie burn may vary based on individual factors like metabolism, terrain, and fitness level.
Calorie Burn Comparison
Walking
Running
Comparison Analysis
Health Recommendations
Understanding Calorie Burn Differences
While both walking and running are excellent cardiovascular exercises, they differ significantly in energy expenditure. Running typically burns about 2-3 times more calories than walking for the same duration, depending on intensity.
How Calories Are Calculated
This calculator uses MET (Metabolic Equivalent of Task) values to estimate calorie expenditure:
Calories = MET × Weight (kg) × Duration (hours)
Where MET values represent:
- Walking: 2.8-5.0 METs depending on pace
- Running: 6.0-11.0 METs depending on speed
Key Factors Affecting Calorie Burn
Walking
- Pace (speed) is the primary determinant
- Arm movement increases expenditure
- Incline/terrain significantly affects burn
- Carrying weight can increase calories
Running
- Speed has exponential impact
- Running form affects efficiency
- Impact forces increase energy cost
- Afterburn effect (EPOC) is greater
Which is Better for You?
The "better" exercise depends on your goals and physical condition:
| Consideration | Walking | Running |
|---|---|---|
| Calorie burn per minute | Lower | Higher |
| Joint impact | Low | High |
| Accessibility | High | Medium |
| Time efficiency | Lower | Higher |
| Beginner friendliness | Excellent | Good |
Frequently Asked Questions
Does running really burn twice as many calories as walking?
Generally yes, when comparing the same duration. However, you can burn similar total calories by walking longer. For example, 30 minutes of running at 10 km/h (≈300 cal) vs 60 minutes of brisk walking at 6.5 km/h (≈300 cal).
Is walking sufficient for weight loss?
Absolutely! While running burns more calories per minute, walking can be equally effective for weight loss when performed consistently and for longer durations. Many people find walking more sustainable long-term.
Does incline walking burn as many calories as running?
Walking at a steep incline (10-15%) can burn comparable calories to running on flat ground. A 5% incline increases calorie burn by about 50% compared to flat walking.
Which is better for heart health?
Both improve cardiovascular health. Running provides more intense cardiovascular conditioning, while walking is excellent for maintaining health with lower injury risk. The best choice is the one you'll do consistently.
Can I combine walking and running?
Yes! Walk-run intervals (like the Galloway method) are excellent for beginners, injury prevention, and increasing endurance. Many experienced runners incorporate walking breaks during long runs.