How Many Calories Do I Burn Driving? Realistic Estimates & Smart Tips

Have you ever sat in traffic and wondered, “Am I at least burning calories while I’m stuck here?” Whether you’re commuting to work, chauffeuring kids, or driving for a rideshare app, lots of us ask the same question. The short answer is: yes, you burn some calories while driving, but probably far fewer than you think. This post breaks down how many calories you burn driving, gives real-world examples, and offers practical ways to make your commute healthier and more active.

What determines calorie burn while sitting in the driver’s seat?

Calorie burn depends on several factors: your body weight, metabolism (BMR), how long you’re driving, and the intensity of your activity. Driving is generally considered a light-intensity activity—more taxing than lying down but much lower than walking or cycling. Experts often measure activities using METs (Metabolic Equivalent Tasks). Driving a car is typically around 1.5 METs, meaning it burns roughly 1.5 times the calories you use at rest.

How to estimate calories burned while driving

Use this simple formula based on METs:

Calories per minute = MET × 3.5 × weight (kg) / 200

Using driving ≈ 1.5 METs, here are some quick examples:

• 60 kg (132 lb): ~95 kcal per hour
• 70 kg (154 lb): ~110 kcal per hour
• 80 kg (176 lb): ~126 kcal per hour

So a daily 1-hour round-trip commute burns roughly 95–126 calories for most people—similar to a small snack, not a workout.

How many calories do I burn driving long hours (e.g., rideshare drivers)?

For professional drivers, calories add up differently. If you drive 8 hours in a day, a 70 kg driver might burn about 880 calories from driving alone. That seems significant, but keep in mind prolonged sitting is linked to metabolic and cardiovascular issues despite the calorie expenditure. Activity quality and movement frequency still matter.

Real-world examples

• Parent with 45-min daily commute (round trip): ~82–93 kcal/day from driving.
• Office worker, 30-min each way: ~60–70 kcal/day.
• Rideshare driver, 8 hours of driving: ~880–1,000 kcal/day depending on weight.

Why knowing how many calories do I burn driving matters

Understanding the modest calorie burn from driving helps set realistic expectations: driving is not a replacement for exercise. But it can be part of your overall daily energy expenditure (NEAT—non-exercise activity thermogenesis). With small behavior changes you can increase daily calorie burn and improve health without compromising safety.

Tips to increase calorie burn and reduce sedentary harm

• Take active breaks: On long drives, stop every 60–90 minutes for a 5–10 minute walk or mobility routine.
• Do isometric and seated mobility (only when parked): neck rolls, shoulder squeezes, ankle circles, and gentle core bracing while waiting at a long stop are safe ways to engage muscles.
• Park further away: adding a 5–10 minute walk to and from your destination increases daily steps and caloric burn.
• Use commute swaps: consider biking, walking, or public transit a few days a week for stronger calorie burn and cardiovascular benefit.
• Follow post-drive quick workouts: a 10–20 minute HIIT or strength session after you arrive can offset long periods of sitting.

Practical fitness tips and workout variations for drivers

If your schedule revolves around the car, incorporate these short, realistic workouts and habits:

Mini routines (5–15 minutes)

• Bodyweight circuit: squats, push-ups, glute bridges, planks — 3 rounds, 30–45 seconds each.
• Walk-and-interval: 10-minute brisk walk with 20–30 second faster bursts every 2 minutes.
• Stretch and mobility: hip flexor stretches, thoracic rotations, hamstring stretches—great after long drives.

Longer sessions (20–40 minutes)

• Full-body strength training 2–3× per week to raise resting metabolic rate.
• Cardio sessions (running, cycling, rowing) 2–3× per week for heart health and higher calorie burn.

Adapt these into a weekly plan found in our workout routines section for beginners and busy commuters.

Healthy lifestyle habits beyond the steering wheel

Calories burned driving only tell part of the story. Focus on eating quality fuel, strengthening muscles, and breaking up sitting time. Small, consistent choices beat occasional intense bursts. Look after sleep, hydration, and stress management—these factors influence appetite, energy, and how your body burns calories.

Need meal tips to support an active commute? Check our nutrition guides for commuter-friendly meals and snacks that keep energy stable without excess calories.

Frequently Asked Questions

1. Does driving help you lose weight?

Driving alone is unlikely to cause meaningful weight loss because calorie burn is low. Weight loss requires a sustained calorie deficit achieved by increasing activity (exercise + NEAT) and controlling calorie intake. Use driving as part of your total daily energy expenditure, but prioritize deliberate exercise and healthy eating.

2. How many calories does driving burn per hour?

Roughly 95–130 kcal per hour for most adults, depending on body weight. This estimate uses driving at ~1.5 METs. Heavier individuals burn slightly more; lighter individuals burn slightly less.

3. Are there safe ways to burn more calories while driving?

Prioritize safety: never exercise while the vehicle is moving. When parked or at rest, do mobility moves, deep breathing, and posture resets. The safest calorie increases come from taking walking breaks, parking farther, or swapping some driving for active transportation.

Conclusion — Take control of your commute and your health

So, how many calories do I burn driving? You burn a small but real amount—typically around 95–130 calories per hour depending on your weight. That’s not enough to replace exercise, but it contributes to daily energy use. The good news: with intentional breaks, short workouts, and small habit changes, you can offset the downsides of sitting and meaningfully increase your calorie burn and overall health.

Start today: try one of the mini routines after your next drive, park a block away, or add a 10-minute walk to your schedule. For structured plans, explore our wellness tips and start building a healthier commute—one mile (and minute) at a time.

Ready to move more? Pick one small change and try it this week—your body will thank you.