Walking vs. Running: Comparing Calories Burned
For someone weighing 75 kg (165 lb), a 30-minute session burns an estimated 110 net kcal walking at 3 mph (4.8 km/h), compared with 295 net kcal running at 5 mph (8 km/h). Both sessions last 30 minutes, but the run covers more ground.
What changes when the distance is the same?
| Activity | Net kcal in 30 minutes | Minutes for 5 km (3.11 miles) | Net kcal over 5 km |
|---|---|---|---|
| Walking · 3 mph / 4.8 km/h | 110 | 62.1 | 228 |
| Running · 5 mph / 8 km/h | 295 | 37.3 | 367 |
Running covers more ground in 30 minutes. For the same 5 km route, the run takes less time, which reduces some of the difference in calories. The figures apply to the two paces shown here.
Use the comparison that matches your question
If you have half an hour, compare the 30-minute totals. If you want to cover the same route, compare the 5 km totals. In both cases, keep the body weight and the choice of net or gross energy the same.
The pizza and running comparison and Food-to-Exercise Index show both activities for the calories in a food serving.
Questions about walking and running
Is running always the better choice?
This table compares calories. It does not tell you which activity suits your fitness goals, comfort, health, or schedule.
Do run/walk intervals match the running column?
No. Count the walking and running minutes separately. Using the running rate for the whole session would give too high an estimate.
Why might a fitness watch show a higher number?
It may assume a different pace or body weight, or include the energy used at rest. Check what each number includes before comparing them.
Last checked . Published by Effort Eater.
Sources and assumptions
Activity intensities come from the 2024 Adult Compendium. Walking uses 3.8 MET (code 17190), running 8.5 MET (12030), and cycling 6.8 MET (01020). The methodology and activity source links explain the formula, the pace for each activity, and the difference between energy above rest and total energy.
The times count active minutes and leave out breaks. Your own calorie burn may differ. These figures are not medical advice, a weight-loss prediction, or a reason to exercise to make up for eating.