Photo by Matthew Edington on Pexels
How Many Calories Do You Burn Walking vs. Running?
Running burns more calories per minute than walking, but the full comparison is more nuanced once you account for distance, time, and sustainability.
Calories burned per mile
Research on energy expenditure shows that walking and running burn a surprisingly similar number of calories over the same distance — roughly 80-100 calories per mile for a 70kg (155lb) person in both cases — because covering the distance, not the speed, is the main driver of total energy cost.
Calories burned per minute
Where running pulls ahead is efficiency: running a mile takes less time than walking it, so more calories are burned per minute of running, even though the per-mile cost is similar. A 30-minute run typically burns significantly more than a 30-minute walk simply because more distance is covered.
The advantage of walking
Walking is far easier to sustain for long durations and daily consistency, carries a much lower injury risk, and can be accumulated throughout the day in a way running usually can't — often making it the more practical tool for total weekly calorie burn.
Which one should you choose?
If time is limited, running burns more calories faster; if consistency and joint health are the priority, walking more (and more often) can add up to a similar or greater total over a week.
Put it into practice
Try the Calorie Calculator →
Estimate your daily calorie needs based on your goals.
Frequently Asked Questions
It can contribute meaningfully to a calorie deficit, especially at higher daily step counts, though pairing it with mindful eating usually produces faster results than walking alone.
Medical disclaimer
This article is for general informational and educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your specific health situation.
