Power Walking vs Jogging: Calories Burned Compared (2026)

Power walking vs jogging: jogging usually burns more per minute; power walking often wins the month because you actually show up.

At 70 kg for 30 minutes: ~343 vs ~175. Running leads by about 168 kcal before rests change the story.

Running (MET ≈ 9.8)

Estimated calories for Running (MET ≈ 9.8) — approximate:

55 kg: 15 min: ~135 · 30 min: ~270 · 45 min: ~404 · 60 min: ~539

70 kg: 15 min: ~172 · 30 min: ~343 · 45 min: ~515 · 60 min: ~686

85 kg: 15 min: ~208 · 30 min: ~417 · 45 min: ~625 · 60 min: ~833

Power walking (MET ≈ 5)

Estimated calories for Power walking (MET ≈ 5) — approximate:

55 kg: 15 min: ~69 · 30 min: ~138 · 45 min: ~206 · 60 min: ~275

70 kg: 15 min: ~88 · 30 min: ~175 · 45 min: ~263 · 60 min: ~350

85 kg: 15 min: ~106 · 30 min: ~213 · 45 min: ~319 · 60 min: ~425

Which to pick

Jog when joints allow and you want density. Power walk when consistency and knees matter more than ego pace.

Where IGNITE AI fits

The modality that wins is the one next to an honest diary. IGNITE AI syncs Health steps and still demands the meal photo — so “active” means something on average weight.

Bottom line

Running edges Power walking by ~168 kcal / 30 min at these METs.

Pace is optional. Proof is not. IGNITE AI for walkers and joggers who want weeks, not workouts.