Calories Burned Walking vs. Running: A MET-Based Comparison
October 21, 2026
The standard estimate is calories = MET × body weight (kg) × hours. Walking at 3.5 mph is rated at about 4.3 METs and running at 6 mph (a 10-minute mile) at about 9.8 METs. For a 70 kg person, an hour of walking burns roughly 301 calories, while 30 minutes of running burns roughly 343. Running burns more per minute, but walking can match it if you walk longer.
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Using the Compendium of Physical Activities values: walking 3.5 mph is 4.3 METs and running 6 mph is 9.8 METs. For 70 kg: walking 1 hour = 4.3 × 70 × 1 = 301 kcal. Walking 30 minutes = 150 kcal. Running 30 minutes = 9.8 × 70 × 0.5 = 343 kcal.
These numbers include the calories you would burn anyway at rest, because a MET is a multiple of resting energy expenditure. To find the net calories burned from the activity alone, subtract 1 MET: (4.3 − 1) × 70 = 231 kcal for an hour's walk.
| Activity (70 kg) | Duration | Estimated calories |
|---|---|---|
| Walking 3.5 mph (4.3 METs) | 60 min | 301 |
| Walking 3.5 mph (4.3 METs) | 30 min | 150 |
| Running 6 mph (9.8 METs) | 30 min | 343 |
| Running 6 mph (9.8 METs) | 60 min | 686 |
Per Mile Rather Than Per Minute
Per mile, the gap shrinks a lot. At 3.5 mph, a mile takes about 17 minutes and burns roughly 86 calories gross. At 6 mph a mile takes 10 minutes and burns roughly 114. Running costs more per mile, but not nearly twice as much.
This is why walking is a strong option for people who can do more of it: it is gentler on joints and easier to sustain for long periods.
Limits of MET Estimates
MET values are averages from research on typical people. Your actual burn depends on fitness, efficiency, terrain, and body composition. Heart-rate-based wearables can be off by 20% or more.
Use these numbers to compare activities and plan weekly totals, not to justify extra food. Because the estimates are rough, avoid eating back all of the calories a device reports.
Frequently Asked Questions
What is a MET?
A metabolic equivalent. One MET is the energy you use at rest, about 1 kcal per kg of body weight per hour, and activities are rated as multiples of it.
Does running burn more calories than walking the same distance?
Yes, but the difference per mile is modest, roughly 30% more at these speeds, since running takes less time.
How do I calculate calories burned for any activity?
Multiply the activity's MET value by your weight in kilograms and by the duration in hours.
Are fitness tracker calorie estimates accurate?
Not very. Independent tests often find errors of 20% or more, so treat them as rough guides.