Running vs Walking: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories per hour, while walking burns 151 calories in 30 minutes and 302 calories per hour. Running has a MET value of 9.8, while walking has a MET value of 4.3.

Calorie burn during physical activities is influenced by factors such as METs, body weight, duration, and intensity. Running and walking represent two distinct exercise types, with running being a high-impact activity and walking being low-impact. This comparison highlights the differences in calories burned between the two activities.

What Is the Difference Between Running and Walking?

Running is a high-impact cardiovascular activity that involves rapid movement on foot. It typically requires more energy and burns more calories than lower-impact exercises. Walking is a low-impact exercise that involves moving at a moderate pace on foot. It is generally easier on the joints and burns fewer calories compared to high-impact activities.

Running vs Walking: Calories Burned Side by Side

The following table compares the calories burned during running and walking side by side for a clearer understanding of their differences.

Duration (155 lb / 70 kg)	Running	Walking
15 min	172 cal	76 cal
30 min	345 cal	151 cal
45 min	517 cal	227 cal
60 min	689 cal	302 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Walking?

For burning the most calories: Running burns 194 more calories in 30 minutes and 387 more calories per hour compared to walking.

For time efficiency: Running burns 11.5 calories per minute, while walking burns 5.0 calories per minute.

For lower-impact exercise: Walking is a low-impact exercise with a MET value of 4.3, making it gentler on the body compared to running's MET value of 9.8.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or walking by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Walking at about 4.3 METs (brisk, 3.5 mph). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories?

Running burns 345 calories in 30 minutes and 689 calories per hour. Walking burns 151 calories in 30 minutes and 302 calories per hour.

How many calories does running burn in an hour?

Running burns 689 calories in an hour.

How many calories does walking burn in 30 minutes?

Walking burns 151 calories in 30 minutes.

Which is better for weight loss?

Running burns significantly more calories than walking, making it more effective for weight loss. Running burns 194 more calories in 30 minutes.

What is the MET value for walking?

Walking has a MET value of 4.3.

How many calories does running burn per minute?

Running burns 11.5 calories per minute.

Key Takeaways

• Running burns 689 calories per hour.
• Walking burns 302 calories per hour.
• Running burns 345 calories in 30 minutes.
• Walking burns 151 calories in 30 minutes.
• Running has a MET value of 9.8.
• Walking has a MET value of 4.3.