Walking vs Jogging: Calories Burned Compared (2026)

Jogging burns 246 calories in 30 minutes and 492 calories in an hour, while walking burns 151 calories in 30 minutes and 302 calories in an hour. Jogging has a MET value of 7.0 and walking has a MET value of 4.3.

Calorie burn during exercise is influenced by factors such as MET values, body weight, duration, and intensity. Walking and jogging are two common activities with differing impacts on calorie expenditure. Understanding these differences can help individuals choose the right exercise for their goals.

What Is the Difference Between Walking and Jogging?

Walking is a low-impact aerobic activity that involves moving at a moderate pace. It typically has a MET value of about 4.3. Jogging is a high-impact aerobic activity characterized by running at a steady pace. It generally has a MET value of about 7.0.

Walking vs Jogging: Calories Burned Side by Side

The following table outlines the calories burned during walking and jogging for a 155-pound person over different durations.

Duration (155 lb / 70 kg)	Walking	Jogging
15 min	76 cal	123 cal
30 min	151 cal	246 cal
45 min	227 cal	369 cal
60 min	302 cal	492 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 Jogging?

For burning the most calories: Jogging burns 95 more calories than walking in 30 minutes and 190 more calories in an hour.

For time efficiency: Jogging burns 8.2 calories per minute, while walking burns 5.0 calories per minute.

For lower-impact exercise: Walking is a low-impact exercise, whereas jogging is considered high-impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of walking or jogging 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 Jogging at about 7.0 METs (easy general jog). 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, walking or jogging?

Jogging burns 246 calories in 30 minutes, while walking burns 151 calories. This is a difference of 95 calories.

How many calories does walking burn in an hour?

Walking burns 302 calories in an hour for a 155-pound person.

How many calories does jogging burn in an hour?

Jogging burns 492 calories in an hour for a 155-pound person.

What is the MET value for walking?

Walking has a MET value of about 4.3.

What is the MET value for jogging?

Jogging has a MET value of about 7.0.

Which exercise is better for weight loss?

Jogging burns more calories, with 246 calories in 30 minutes compared to walking's 151 calories.

Key Takeaways

• Walking burns 151 calories in 30 minutes.
• Jogging burns 246 calories in 30 minutes.
• Walking burns 302 calories in an hour.
• Jogging burns 492 calories in an hour.
• Jogging has a MET value of 7.0.
• Walking has a MET value of 4.3.