how many calories do i burn driving — realistic numbers, tips & mini workouts

adminOctober 1, 2025

0 4 minutes read

Ever wondered if that long commute is secretly helping your fitness—or just stealing your time? Picture this: you’re stuck in traffic, coffee in hand, scrolling through your daydreams about walking home. You might ask, “how many calories do i burn driving?” The short answer: some, but not enough to replace real activity. Let’s break down the numbers, practical strategies, and easy exercises you can do around your drive to make those miles count for your health.

Table of Contents

How many calories do i burn driving? The realistic math

Driving is mostly a sedentary activity with a small increase over resting metabolic rate. Scientists use METs (metabolic equivalents) to estimate calorie burn. Driving typically sits around 1.3–2.0 METs depending on the situation:

Calm, highway driving: ~1.3–1.5 METs
City stop-and-go driving or stressful traffic: ~1.5–2.0 METs
Manual transmission (more foot movement): slightly higher than automatic, but still mostly sedentary

To estimate calories burned: Calories = MET × weight (kg) × hours. Examples:

150 lb (68 kg) person driving 1 hour at 1.5 MET ≈ 102 kcal
180 lb (82 kg) person driving 1 hour at 1.5 MET ≈ 123 kcal
Same people in heavy, stressful traffic (2.0 MET) for 1 hour would burn ~136–164 kcal

Bottom line: driving burns roughly 60–180 calories per hour depending on body size and conditions — comparable to sitting at a desk, but not a substitute for intentional exercise.

Why driving calories are low (and why that matters)

Sitting reduces muscle activation and heart rate, so overall energy use stays low. Long periods behind the wheel also increase risk for tight hips, poor posture, back pain, and metabolic issues linked to prolonged sitting. Even if you burn a few extra calories from stress or fidgeting, it won’t offset a sedentary lifestyle.

Real-world examples

Daily 1-hour commute round-trip → ~100–150 kcal/day. Over a week that’s 500–750 kcal — modest, but not enough to cause significant weight loss on its own.
Delivery drivers who frequently get in/out of the vehicle, carry packages, and use stairs burn far more — sometimes closer to active jobs (300+ kcal/hour at times).

Ways to increase activity without giving up driving

You don’t need to become a marathoner to offset long driving stretches. Small, consistent habits add up.

Before and after the drive

Park farther away — add 5–10 minutes of walking to each trip.
Do a brisk 10-minute walk before you hop in or immediately after parking.
Use a standing or dynamic workstation if you work from home before/after commuting.

Micro-movements and isometrics while seated

Glute squeezes: 10–15 reps every 15–20 minutes when stopped safely.
Core bracing: tighten abs for 10–20 seconds, release, repeat. Helps posture and burns tiny extra energy.
Shoulder rolls and neck stretches during long red lights (when safe).

Use stops as short workouts

Waiting at a long layover? Step out for walking lunges or calf raises.
On road trips, schedule a 10–15 minute walk every 1–2 hours.

Quick workout variations for drivers

Pack a small resistance band or use bodyweight moves you can do in a hotel room or at a rest stop.

10-minute band routine: band squats, band rows, band glute bridges — 2 rounds.
15-minute bodyweight circuit: 3 rounds of 10 squats, 10 push-ups (incline on car bumper if needed), 20 walking lunges.
10×1-minute intervals: brisk walk or stair climbs during breaks to maintain heart rate.

Nutrition and lifestyle tips for drivers

Calories burned during driving are small — so what you eat and how you move will make a bigger difference. Practical tips:

Pack healthy, portioned snacks (nuts, fruit, Greek yogurt) to avoid fast-food binges at rest stops.
Stay hydrated — dehydration can increase fatigue and lower activity levels.
Schedule movement into your calendar like any other appointment.
Prioritize sleep — poor rest increases cravings and reduces motivation to be active.

Need sample plans? Check our workout routines and nutrition guides for driver-friendly options and meal ideas. For broader strategies on stress, sleep, and movement, see our wellness tips page.

Practical tips to make commuting healthier

Alternate driving days with biking or public transit when possible to add activity.
Use cruise control only when safe — maintain engagement of posture and core when appropriate.
Limit long, unbroken driving sessions — plan active breaks every hour or two.

Frequently Asked Questions

1. Do I burn many calories by driving a long distance?

No — long-distance driving burns calories at a low rate (similar to sitting). A long drive adds up slowly (roughly 60–180 kcal/hour depending on weight and traffic), so combine it with planned activity to make a meaningful difference.

2. Can I lose weight just by changing how I drive?

Unlikely. Changing driving habits alone will have a minor impact. Weight loss needs a calorie deficit from diet and regular exercise. However, modifying your commute (parking further, taking walking breaks) can contribute to overall activity and support weight loss efforts.

3. Is manual driving better for burning calories than automatic?

Manual driving may burn slightly more due to increased foot and leg activity, but the difference is small and not a reliable weight-loss strategy. Focus on adding brisk walking, strength work, and healthy eating instead.

Conclusion — take action beyond the wheel

So, how many calories do i burn driving? The honest answer: a small amount — enough to matter a little, but not enough to replace intentional exercise and healthy eating. Use driving time as an opportunity to plan movement, add small habits like parking farther, take regular walk breaks, and use quick resistance routines from our workout routines page. Start today: next time you drive, add one 10-minute walk or try three sets of glute squeezes at red lights. Small changes compound — and your future self will thank you.