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Calories Burned Running vs Walking: Which Burns More Fat?

Compare calories burned running vs walking per mile and per minute. Learn how intensity, afterburn effect, and pace impact fat loss.

Calories Burned Running vs Walking: The Science of Distance and Speed

When comparing running and walking over the same distance, running burns approximately 30% more calories per mile than walking because running involves a flight phase that requires greater muscular effort to propel your body upwards and forwards.

However, over equal time periods, running burns more than double the calories of walking.

Activity (150 lb / 68 kg person) Calories Burned per Mile Calories Burned in 30 Minutes EPOC (Afterburn Effect) Walking (3.5 mph / 5.6 km/h) ~80 kcal ~140 kcal Minimal (~2–5 kcal) Running (6.0 mph / 9.6 km/h) ~115 kcal ~340 kcal Moderate (~20–40 kcal) Running (8.0 mph / 12.8 km/h) ~125 kcal ~450 kcal High (~40–70 kcal) Use our [RUNNING CALORIE CALCULATOR] and [WALKING CALORIE CALCULATOR] to estimate your exact burn for any distance or speed.

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