Walking and running are both ways to be active, but neither is automatically the best option for every person. The right starting point depends on your current ability, symptoms, preferences and available time.
Do not confuse fuel use with body-fat loss
The proportion of energy coming from fat during an activity is not the same as the amount of body fat lost over time. A “fat-burning zone” label does not settle which routine will work best for you.
Compare practical trade-offs
Running is generally more demanding per minute; walking may be easier to fit into a day or recover from. You can also combine walking and running gradually if that suits you. There is no need to start at an intensity you cannot comfortably maintain.
Evaluate more than a calorie estimate
Track consistency, comfort and fitness rather than expecting a precise scale result. Activity calculators are estimates. If pain or health concerns limit activity, seek individual advice; do not attribute every plateau to cortisol from exercise.
Source: WHO: physical activity.
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