Which is better for fat burning: Jogging, Running or Walking ?

How Many Calories Are Burnt Running, Jogging Or Walking?

Walking: 250 to 350 Kcal/hour

Jogging: 600 to 800 Kcal/hour

Running: 900 to 1400 Kcal/hour

Fat burning zone: The debate continues...

Walking requires lower power as compared to jogging or running and therefore larger fraction of fat is burned. But walking also burns fewer total calories during the same time. Therefore, even though fat burning percentage for jogging is lower, the total calories from fat and total calories from fat+carbs are higher than walking.

If you make the durations iso-caloric (adjust the duration of walking and jogging such that equal calories are burned: for example, compare 30 minutes jogging with say 60 minutes walking), then perhaps the absolute fat-burn calories will exceed absolute carb-burn calories.

Even in this case weight loss will be identical. Because scientifically, a calorie from fat is identical with a calorie from carbs! The number of calories burnt due to fat is less important than the total number of calories burned, because even if you burn a lot of calories due to carbs, they are required to be replaced not only by your dietary carbohydrates, but also your fat stores will be broken down and converted into carbs when you need fuel.

adults walking morning

Energy Utilization With Increasing

Workout Intensity

energy utilization workout intensity

Low intensity workout utilizes greater relative

percentage fuel as fat compared to Carbs

The type of fuel and the rate at which it is burnt

during exercise largely depends on the intensity

and duration of the workout

Higher intensity, up to a point,

increases absolute fat oxidation (grams/minute)

energy utilization workout intensity

Percentage fat burning will decrease with intensity,

But absolute fat burning will slightly increase

Carbs and total calories burned will increase very much

Exercise Physiology in brief:

At rest, roughly 33% of the body's calories come from carbs

or glycogen, stored within the muscles and liver.

66% calories come from fat

During aerobic exercise

50-60% of the calories are derived from fat.

Plasma glucose and glycogen are utilized in the first several

minutes of exercise

Crossover Point

At about 50% of VO2max there is a crossover point where

carbs become more dominant than fat for energy production

For a healthy person, it takes about 20 to 30 minutes

of continuous aerobic exercise to burn 50% fat and 50%


Effect of longer duration

As the duration of workout increases, there is a larger

contribution from fat as compared to carbohydrates


For effective fat loss and better cardiovascular fitness and for

disease prevention and management (with doctor's advice!),

You should engage in any moderately intense exercise like

jogging / outdoor cycling for 40 minutes per day

OR brisk walking for at least 1 hour per day

six to seven days a week !