Walking vs Golf: Calories Burned Compared (2026)

Golf, with 169 calories burned in 30 minutes and 337 per hour, burns more calories than Walking, which burns 151 calories in 30 minutes and 302 per hour. Golf has a MET value of 4.8, while Walking has a MET value of 4.3.

This comparison examines the calories burned during Walking and Golf, two low-impact activities. Factors such as METs, body weight, duration, and intensity influence calorie expenditure.

What Is the Difference Between Walking and Golf?

Walking is a low-impact aerobic activity that involves moving at a steady pace on foot. It is accessible and can be easily incorporated into daily routines. Golf is a low-impact sport that involves playing on a course, typically walking between holes. It combines physical activity with skill and strategy.

Walking vs Golf: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Walking and Golf over different durations.

Duration (155 lb / 70 kg)	Walking	Golf
15 min	76 cal	84 cal
30 min	151 cal	169 cal
45 min	227 cal	253 cal
60 min	302 cal	337 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, Walking or Golf?

For burning the most calories: Golf burns 18 more calories than Walking in 30 minutes and 35 more per hour.

For time efficiency: Golf burns 5.6 calories per minute, compared to Walking's 5.0 calories per minute.

For lower-impact exercise: Both activities are low-impact, making them suitable for individuals seeking gentle forms of exercise.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of walking or golf 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. Walking is rated at about 4.3 METs (brisk, 3.5 mph) and Golf at about 4.8 METs (walking, carrying clubs). 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?

Golf burns 169 calories in 30 minutes, while Walking burns 151 calories in the same time frame.

Which is better for weight loss?

Golf burns more calories overall, with 337 calories in an hour compared to Walking's 302 calories.

What is the MET value for Walking?

Walking has a MET value of 4.3.

What is the MET value for Golf?

Golf has a MET value of 4.8.

How many calories does a 155-pound person burn in an hour of Walking?

A 155-pound person burns 302 calories in an hour of Walking.

How many calories does a 155-pound person burn in an hour of Golf?

A 155-pound person burns 337 calories in an hour of Golf.

Key Takeaways

• Walking burns 151 calories in 30 minutes.
• Golf burns 169 calories in 30 minutes.
• Golf burns 337 calories in an hour.
• Walking burns 302 calories in an hour.
• Golf has a MET value of 4.8.
• Walking has a MET value of 4.3.