Calculate Burned Calories by Walking and Running

Whether you should walk or run in order to lose weight depends on a number of factors:

At the end of the day, however, the more calories you burn whether from carbohydrates or from fat, the more weight you will lose because your body will eventually break down fat stores into a form that the body can readily use. Running is good exercise for losing weight because it helps build fitness levels. A fitter person tends to burn off stored fat much easier.

Calorie Calculator

The table below summarises the average calories burned by the average person from walking and jogging in comparison to watching the TV:

Activity (20 minutes)Calories BurnedFat Percentage (%)Calories from fat
Watching TV406025
Jogging / sprinting2504040

You can use the formula to work out how many calories you burn while running or walking (for speeds between 3 to 4 mph)1 . For walking speeds in excess of 5 mph, it is said that walking burns more calories than running.

ExerciseYour Total Calorie Burn
Walking0.53x your weight in pounds
Running0.75x your weight in pounds


If you have a relatively sedentary lifestyle and are not used to exercise, walking is a great way to start a weight loss program. Walking is an easy form of exercise, which can burn a lot of calories in addition to burning fat. Because working at a lower intensity requires less quick energy, the body will burn a higher percentage of calories from fat in the body, in comparison to high intensity exercise.


However, running will burn more calories than walking for the same amount of time because running takes more effort to perform. Running tends to burn a higher percentage of calories from carbohydrates in the body rather than fat. It is a myth that running or walking over long distances will generally burn about the same amount of energy. There is one view that if you walk briskly (at speeds in excess of 5mph) you will burn calories and fat faster than running. Walking at very fast speeds forces your body to move in ways it wasn't designed to move. This creates a great deal of internal "friction" and inefficiency, which boosts heart rate, oxygen consumption, and calorie burn.

References :

1 : RunnersWorld

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