🚶 Walking vs running energy comparison:

🚶 Walking 1 km: ~50 kcal
🏃 Running 1 km: ~100 -120 kcal
🚶 10,000 steps: ~300 - 500 kcal
🏃 30 min run: ~300 - 500 kcal
🧍 Standing still 1 hour: ~80 kcal
🪑 Sitting 1 hour: ~60 kcal
😴 Sleeping 1 hour: ~50 kcal
🧠 Mental stress increases heart rate ~10 - 20%
💦 Sweat loss varies: 0.5 - 2 liters/hour running
❤️ Heart rate increase: walking ~20%, running ~70%

Source: Harvard Health