Sausage McMuffin
81
MIN WALK
400
kcal
4.2 MILES / 8,440 STEPS
Or run it off in 30 minutes.
TL;DR
One Sausage McMuffin: 400 kcal, about 81 min walking or 30 min running at 82kg reference rates.
Quantity
What is it?
The Sausage McMuffin is a toasted English muffin filled with a seasoned pork sausage patty and a slice of American cheese. It followed the original Egg McMuffin, which franchisee Herb Peterson created in Santa Barbara in 1972.
It is a commuter staple, bought before 10:30 a.m. by office workers in London on damp 12°C mornings and by Hong Kong commuters escaping 30°C humidity. Many add a hash brown and coffee as a set.
The muffin is chewy with a crunchy toasted face, the sausage peppery and salty, and the cheese melts into both. Adding egg makes it noticeably bigger.
Frequently asked questions
How long does it take to burn off Sausage McMuffin?
At 82kg, one 400 kcal serving takes about 81 minutes walking or 30 minutes running. Your pace and body weight can change that.
Can I split the walk into shorter sessions?
Yes. Several shorter walks at a similar pace add up to the same overall walking time. Watch estimates vary across sessions.
Does the 400 kcal estimate cover every Sausage McMuffin serving?
No. The 400 kcal figure is for the serving shown here. Recipes and portion sizes can differ; check the label or restaurant information for the one you ate.
How we tested
Reference by Y.W. Fung at 82kg with an Apple Watch Ultra. The reference route is a 5.3-mile loop at 3.1 mph walking and 6 mph running; food burn minutes are calculated from calories at those rates, not individually walked off for every food. The reference test date is 2026-05-20. Check the food's listed source and serving.
Full test protocol
Burn table
| Activity | Minutes · selected quantity |
|---|---|
| Walking | 81 min |
| Running 6mph | 30 min |
| Cycling Moderate | 41 min |
| Rucking 20kg | 44 min |
Visual swap
1 Sausage McMuffin = 1.3x Pineapple Bun = 0.83x Brown Sugar Boba Milk = 1.8x Egg Tart
Base serving calorie equivalents; the quantity selector above only scales your selected total.
Nutrition facts
| Portion | Calories | Protein / Carbs / Fat |
|---|---|---|
| 100g | 348 kcal | 12.2g / 25.2g / 21.7g |
| 1 serving | 400 kcal | 14.0g / 29.0g / 25.0g |
| 2 servings | 800 kcal | 28.0g / 58.0g / 50.0g |
1 serving = 115g. Estimated from typical serving - check local label. 100g = 400 kcal x 100 / 115g. Cross-check: USDA FoodData Central.
Real-World Test
No personal tasting notes have been published for Sausage McMuffin yet. The burn estimate above uses the 400 kcal serving and the 82kg reference rates; it is not an individual eating or satiety result.
