Walking vs Running for Weight Loss

Key takeaways

1. For a 70 kg adult, 30 minutes of brisk walking uses about 175 kcal and 30 minutes of running at 9.7 km/h about 340 kcal (Compendium MET values).
2. Per kilometre, running uses only around 20% more energy than brisk walking, because you cover the distance faster.
3. Heavier people use more energy for the same activity; lighter people use less.
4. Exercise calories are usually smaller than the calories in a typical meal, so food choices still drive most of a deficit.
5. Adults are advised to get at least 150 minutes of moderate activity a week; brisk walking counts.

Which burns more calories, walking or running?

Minute for minute, running burns about twice as much as brisk walking. Energy use for an activity is often described in METs (metabolic equivalents), where 1 MET is roughly the energy of sitting quietly. The Compendium of Physical Activities, the standard reference used by researchers, lists brisk walking at 5.6 to 6.3 km/h (3.5 to 3.9 mph) at 4.8 METs and running at about 9.7 km/h (6 mph) at 9.3 METs.

To turn METs into calories, a common formula is: kcal per minute = MET × 3.5 × body weight in kg ÷ 200. For a 70 kg adult, that gives the figures below. They are estimates that include the energy you would use at rest anyway, and real values vary with fitness, terrain and body composition.

What about calories per kilometre?

This is where the gap shrinks. A brisk walker at 6 km/h needs 10 minutes per kilometre, while a runner at 9.7 km/h needs about 6 minutes. Using the same formula for a 70 kg adult:

• Brisk walking: about 5.9 kcal per minute × 10 minutes = roughly 59 kcal per km.
• Running: about 11.4 kcal per minute × 6.2 minutes = roughly 70 kcal per km.

So covering 5 km uses about 295 kcal walking and about 350 kcal running. Running is mainly faster, not dramatically more costly per distance. If you have the time, a longer walk can match a shorter run.

One more note: these are gross figures, which include the energy you would use sitting on the sofa for the same half hour, about 37 kcal for a 70 kg adult. The extra energy the exercise adds is therefore slightly lower than the table shows. Fitness watches and gym machines often skip this distinction and can overestimate.

How does body weight change the numbers?

Moving a heavier body takes more energy, so the same session burns more for a larger person. Here are 30-minute estimates at three body weights:

This also means that as you lose weight, the same walk or run burns slightly less. It is one of several reasons progress slows over time, and a reason to recheck your calorie target now and then.

Is running better for weight loss?

Not automatically. Weight loss depends on a calorie deficit over weeks and months, and the best activity is the one you will keep doing. Some points to weigh:

• Time. If you only have 20 minutes, running gets more done. If you can walk for an hour, walking can burn as much as a 30-minute run.
• Starting point. Walking is accessible at almost any fitness level and body size, needs no special skill and is easier to fit into a commute or errands.
• Joints and recovery. Running puts more impact through the legs. Many beginners do well with walk-run intervals and build up gradually.
• Appetite. Some people feel hungrier after hard sessions. Planning a protein-rich meal afterwards helps; see what to eat after a workout.
• Enjoyment. The CDC suggests trying different activities and keeping those you enjoy and can fit into your life.

How much do exercise calories matter compared with food?

Exercise calories are useful but usually smaller than people expect. A brisk 30-minute walk for a 70 kg adult (about 175 kcal) is less than a chicken shish portion, which is about 380 kcal in Sporty's estimates. A 30-minute run (about 340 kcal) is close to a slice of cake or a large sweetened coffee drink. This is not a reason to think of food as something to "burn off", only a reminder that both sides of the balance matter.

For most people, the bulk of a calorie deficit comes from what they eat, while activity adds to it and brings benefits of its own for the heart, mood, sleep and keeping weight off later. Our guide to how many calories to eat to lose weight explains how to set the food side. If you want to see everyday snacks expressed in walking time, read snack calories in walking minutes.

How much activity should you aim for?

The WHO advises adults to do at least 150 minutes of moderate-intensity activity a week, and notes that any amount of activity is better than none. Brisk walking counts as moderate. Running is vigorous, so less time is needed for a similar benefit. Muscle-strengthening work is recommended too and helps protect muscle while you lose weight.

A practical weekly plan could look like this:

1. Beginner: five brisk 30-minute walks.
2. Building up: three walks plus two sessions of walk-run intervals (for example 1 minute jogging, 2 minutes walking, repeated).
3. Experienced runner: two or three runs plus easy walks on other days, with two short strength sessions.

Daily steps also add up outside planned exercise; see how many steps a day help with weight loss. With your permission, Sporty reads your steps from Apple Health or Health Connect, so you can see your daily movement next to what you eat. If you set your calorie target with an activity level that already includes your usual walks or runs, avoid adding those exercise calories on top, or you will count them twice.

Who should check with a doctor first?

If you have heart disease, high blood pressure, diabetes, joint problems or another health condition, are pregnant, or have been inactive for a long time, talk to a doctor before starting running or any vigorous programme. Start gently and stop if you feel chest pain, dizziness or unusual breathlessness. This article is general information, not medical advice.

Frequently asked questions

Does running burn twice as many calories as walking?

Per minute, roughly yes: about 340 kcal versus 175 kcal in 30 minutes for a 70 kg adult running at 9.7 km/h or walking briskly. Per kilometre, running uses only around 20% more.

Can I lose weight just by walking?

Walking helps, but weight loss mostly depends on an overall calorie deficit. Combining regular walking with a sensible food target works better than either alone for most people.

How long do I need to walk to burn 300 calories?

For a 70 kg adult walking briskly, about 50 minutes. A heavier person needs less time and a lighter person more.

Is walking or running better for belly fat?

Neither targets belly fat specifically. Fat loss happens across the body when you are in a calorie deficit, and both activities can help.

Sources

• Compendium of Physical Activities
• WHO, Physical activity fact sheet
• CDC, Losing weight

This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.