Table of Contents
Video streaming uses the most data on most phones. Netflix says HD video can use up to 3 GB per hour and 4K up to 7 GB per hour. HD video calls, hotspot use, large downloads, and cloud backups come next. Music, maps, browsing, and messaging use far less. To find your biggest data users, check the app list in your phone’s cellular or mobile data settings.
Running out of data before the end of the month, or getting a “you’ve used 90% of your data” text, is frustrating. Most of the time, the cause is one or two apps doing far more than you realize.
We use more mobile data than ever. According to CTIA, Americans used 159.3 trillion megabytes of wireless data in 2025, 20% more than the year before. The Ericsson Mobility Report puts the average North American smartphone at about 25 GB per month in 2025.
At Victra, the largest Verizon Authorized Retailer with nearly 1,500 locations across the United States, customers often ask why their data disappears so quickly. This guide ranks the activities that use the most data, shows real numbers from the apps themselves, and explains how to check and reduce your usage on iPhone, Samsung Galaxy, and Google Pixel.
Key Takeaways
- Video is the biggest data user. Netflix HD can use up to 3 GB per hour, and 4K up to 7 GB per hour.
- HD video calls can use more than 1 GB per hour because video travels in both directions.
- Music uses much less data: about 43 MB per hour at Spotify’s Normal quality and about 144 MB per hour at Very high.
- Hidden data users include cloud backups, app updates, autoplay video, hotspot use, and Apple’s new Connectivity Assist in iOS 27.
- Your phone shows exactly which apps use the most data. Check it at the start of each billing cycle.
- Your Verizon plan affects how much data video uses, because each plan streams at a different maximum quality.
In This Guide
- The quick ranking
- Data by activity
- What 1 GB gets you
- Average data use
- Hidden data users
- Check your usage
- Reduce your usage
- Your Verizon plan
- Families and shared plans
- FAQs
- The bottom line
- Get help in store
What Uses the Most Data? The Quick Ranking
Here is how common phone activities compare, from the most data to the least.
| Rank | Activity | Typical data use | Notes |
|---|---|---|---|
| 1 | 4K video streaming | Up to 7 GB per hour | Netflix Ultra HD |
| 2 | HD video streaming | Up to 3 GB per hour | Netflix HD |
| 3 | HD video calls | More than 1 GB per hour | Video goes both ways |
| 4 | Mobile hotspot | Varies widely | Laptops and tablets download more than phones |
| 5 | Downloads, updates, and cloud backups | Often several GB at a time | Games, system updates, photo and video backups |
| 6 | Social media with autoplay video | Varies by app and settings | Short videos load continuously |
| 7 | Standard definition video | Up to 1 GB per hour | Netflix SD |
| 8 | Music and podcast streaming | About 11 to 144 MB per hour | Based on Spotify quality settings; lossless uses more |
| 9 | Maps and navigation | Low | Download offline maps to use even less |
| 10 | Web browsing, email, and messaging | Low | Higher with photos and videos |
The pattern is simple: the more video, and the higher the video quality, the more data you use.
How Much Data Do Common Activities Use?
Video Streaming
Video streaming is the largest data user for most people. Netflix publishes exactly how much data its video quality settings use:
| Netflix video quality | Data used per hour |
|---|---|
| Low (Basic quality) | Up to 0.3 GB |
| Medium (Standard quality) | Up to 0.7 GB |
| High: Standard definition | Up to 1 GB |
| High: High definition (HD) | Up to 3 GB |
| High: Ultra HD (4K) | Up to 7 GB |
On a phone or tablet, the Netflix app has its own cellular data settings:
About 4 hours per GB
Balances video quality and data.
About 6 hours per GB
The best choice for limited plans.
1 GB every 20 minutes or more
Netflix recommends it only for unlimited plans.
No cellular data
Streams only when you are on Wi-Fi.
To change it, open Netflix, tap My Netflix, tap your profile name, then App Settings > Cellular Data Usage.
Other video apps, including YouTube, TikTok, and streaming TV services, follow the same rule: higher resolution means more data. YouTube lets you choose Data saver for mobile networks in its video quality settings.
Victra Tech Tip: Many Verizon plans include streaming perks. If you have one, download shows and movies on Wi-Fi before a trip so you can watch them later without using any data. Learn how to register your Netflix and HBO Max perk or the YouTube Premium perk, and see how to stream for free with unlimited data plans.
Video Calls
Video calls use a lot of data because your phone sends and receives video at the same time. Zoom recommends 3.0 Mbps to receive and 3.8 Mbps to send 1080p HD video. At those speeds, an hour-long HD call could use roughly 1.35 GB downloading and 1.7 GB uploading.
About 1.35 GB per hour
Receiving HD video at Zoom’s recommended 3.0 Mbps.
About 1.7 GB per hour
Sending HD video at Zoom’s recommended 3.8 Mbps.
Most calls won’t run at full HD the whole time, so real-world use is usually lower. Still, frequent HD video calls can add up to more than 1 GB per hour. Audio-only calls use far less.
Social Media and Short Videos
Social media apps can be surprisingly data-hungry, mostly because of video. Feeds autoplay clips, and many apps load videos before you even reach them. Instagram, for example, says it preloads videos by default so they start faster.
Exact data use varies by app, how much video you watch, and your settings, and most social media companies don’t publish official per-hour numbers. The more time you spend watching short videos and live streams, the more data you use. Turning on each app’s data saver setting can make a big difference.
Music and Podcasts
Streaming music uses far less data than video, but it can still add up if you listen for hours every day. Based on Spotify’s published audio quality settings:
| Spotify quality | Approximate data per hour |
|---|---|
| Low (about 24 kbps) | About 11 MB |
| Normal (about 96 kbps) | About 43 MB |
| High (about 160 kbps) | About 72 MB |
| Very high (about 320 kbps, Premium) | About 144 MB |
| Lossless (Premium) | Much more than Very high |
Podcasts on Spotify stream at about 96 kbps, or about 43 MB per hour. Lossless audio, available on Spotify Premium and Apple Music, sounds better but uses significantly more data. Save lossless for Wi-Fi or downloads. For more on streaming services, read everything you need to know about music streaming, and Verizon customers can register the Apple Music Family perk.
App Downloads, Updates, and Cloud Backups
Some of the biggest data users happen in large, one-time bursts:
Several gigabytes
Modern mobile games and their updates can be very large.
Large downloads
Major iOS and Android updates take a big bite.
Photos and 4K video
Backing up to iCloud or Google Photos can use a lot of data.
If these run over cellular, a single update or backup can use more data than a week of normal browsing. Learn more about what cloud storage is, and Verizon customers can register the cloud storage perk.
Mobile Hotspot
When you share your phone’s connection, every connected device uses your data. Laptops and tablets often use much more data than phones, because they download larger updates, sync files, and stream video on bigger screens.
Verizon’s plans include different hotspot allowances, which we cover in the plan section below. Learn more in our guides on whether a hotspot uses data, how mobile hotspots work, and how to set up a personal hotspot on Verizon.
Maps, Browsing, Email, and Messaging
These everyday activities use relatively little data. Navigation apps use some data to load maps and traffic, but you can download offline maps in Google Maps and use them without a connection, as long as your whole route is inside the downloaded area. Browsing, email, and text-based messaging also use little data, though photos, videos, and large attachments increase it. Gamers can also check our list of 5 things every gamer needs.
What 1 GB of Data Gets You
It can be hard to picture what a gigabyte means. Here is what 1 GB covers, based on the app figures above:
How Much Data Does the Average Person Use?
Data use keeps climbing. The Ericsson Mobility Report estimates the average smartphone in North America used 21 GB per month in 2024 and 25 GB per month in 2025, and it forecasts 52 GB per month by 2031.
CTIA’s 2026 annual survey found that Americans used 159.3 trillion megabytes of wireless data in 2025, nearly 60% more than two years earlier. CTIA also reports that AI traffic is growing three times faster than traditional wireless traffic, so new AI features may add to how much data we use.
Not sure how much you need? Read our guide on how much data you need.
Hidden Data Users You Might Not Notice
Some data use happens quietly in the background. Watch for these:
- Connectivity Assist (iOS 27): uses cellular data alongside Wi-Fi when Wi-Fi is weak or busy
- Cloud backups: photo and video backups that run over cellular
- Automatic updates: app and system updates that download without asking
- Autoplay and preloading: social and video apps that load videos before you watch
- Background refresh: email, location, and app data refreshing all day
- High-quality settings: Netflix Maximum Data, Spotify Very high or Lossless
- Hotspot left on: a laptop or tablet still connected to your phone
- New phone setup: photo libraries and apps restoring in the background
New in iOS 27: Connectivity Assist replaced Wi-Fi Assist. It is on by default if Wi-Fi Assist was on before you updated, and Apple notes that it might use more cellular data. To turn it off, go to Settings > Wi-Fi and scroll down to Connectivity Assist.
Background activity also drains your battery, so these fixes can help with that too. Learn more about why your phone battery is draining so fast.
From the Victra store floor: Right after customers set up a new phone, we often see a spike in data use. Photo libraries back up to the cloud and apps reinstall in the background. Connecting to Wi-Fi for the first day or two can save a lot of data.
How to See Which Apps Use the Most Data
Your phone tracks data use by app, so you can see exactly where your data is going.
Cellular app list
Settings > Cellular, then scroll to the list of apps. Tap System Services for system use, and Reset Statistics on your billing date.
App data usage
Settings > Network & internet > SIMs > App data usage. Set alerts in Data warning & limit.
Mobile data usage
Settings > Connections > Data usage > Mobile data usage. Set alerts in Billing cycle and data warning.
Keep in mind that your phone and your carrier may measure data slightly differently. Apple and Google both recommend checking with your carrier for the official count. Verizon customers can see their usage in the My Verizon app.
How to Reduce Your Mobile Data Usage
Change Your Phone Settings
| Setting | iPhone | Google Pixel | Samsung Galaxy |
|---|---|---|---|
| Turn on data saving | Low Data Mode: Settings > Cellular > Cellular Data Options > Data Mode > Low Data Mode | Data Saver: Settings > Network & internet > Data Saver | Data saver: Settings > Connections > Data usage > Data saver |
| Block an app from cellular data | Settings > Cellular, then turn off the app | App data usage, then select the app | Allowed networks for apps > Wi-Fi only |
| Limit background data | Low Data Mode pauses automatic updates and background tasks | Data Saver keeps most background data on Wi-Fi | Mobile data usage > select an app > turn off Allow background data usage |
On iPhone, Low Data Mode also pauses iCloud backups and iCloud Photos updates while you are on cellular.
Change Your App Settings
| App | Setting to try |
|---|---|
| Netflix | App Settings > Cellular Data Usage > Save Data or Wi-Fi Only |
| YouTube | Settings > Video quality preferences > Data saver on mobile networks |
| Spotify | Settings and privacy > Media quality > lower cellular streaming quality |
| Apple Music | Settings > Apps > Music > Audio Quality > turn off Lossless for cellular |
| Turn on Data Saver (Use less cellular data) | |
| TikTok | Turn on Data Saver in Settings and privacy |
| Google Maps | Download offline maps before you travel |
Build Smarter Habits
- Connect to Wi-FiEspecially at home, work, and school. See Wi-Fi vs. cellular data.
- Download on Wi-FiSave shows, movies, playlists, and podcasts before you leave.
- Update on Wi-Fi onlySet app and system updates to download over Wi-Fi.
- Turn on Wi-Fi CallingCalls use Wi-Fi when you have a strong connection. Learn what Wi-Fi Calling is.
- Set a data warningGet an alert before you hit your limit.
- Plan ahead for travelRead our data roaming guide and the Verizon international plan.
How Your Verizon Plan Affects Data Use
Your plan doesn’t just set how much data you get. It also affects the video quality you stream on cellular, which changes how much data video uses.
| Verizon myPlan | Video streaming quality | Mobile hotspot |
|---|---|---|
| Unlimited Welcome | 480p SD | Not included in the base plan |
| Unlimited Plus | Up to 720p HD | 30 GB of premium hotspot data, then slower speeds |
| Unlimited Ultimate | Up to 4K on 5G Ultra Wideband, or up to 1080p on 5G and 4G LTE | Unlimited, with 200 GB of premium data each month, then slower speeds |
On some plans, you may need to turn on higher-quality streaming in My Verizon. Verizon also notes that on Unlimited Welcome, data may be temporarily slowed when the network is busy. Learn more about 5G Nationwide vs. 5G Ultra Wideband.
When an Unlimited Plan Makes Sense
- You stream video on cellular often
- You make frequent video calls away from Wi-Fi
- You use your phone as a hotspot for a laptop or tablet
- You share a plan with family members who stream
- You travel often or spend a lot of time away from Wi-Fi
Compare options in our guides to how data plans work and the best Verizon plans, view current Verizon phone plans, and explore Verizon perks that can add streaming services to your plan.
Tips for Families and Shared Plans
When several people share a plan, one heavy streamer can affect everyone. These tips help:
Watch each line
- Check each line’s usage in the My Verizon app
- Set data warnings on each phone
Lower the load
- Lower streaming quality on kids’ phones and tablets
- Download videos on Wi-Fi before road trips
Screen time tools can also help you manage how long kids spend on video apps. Learn how to monitor screen time, and see our guide to phone plans for kids.
Frequently Asked Questions
What uses the most data on a phone?
Video streaming uses the most data, especially in HD and 4K. Netflix says HD can use up to 3 GB per hour and 4K up to 7 GB per hour. HD video calls, hotspot use, large downloads, and cloud backups also use a lot of data.
Why is my phone using so much data all of a sudden?
Common causes include watching more video on cellular, social media autoplay, a cloud backup or update running over cellular, hotspot use, higher streaming quality settings, or a new app. On iPhone, Connectivity Assist in iOS 27 can also use more cellular data. Check your app list to find the cause.
How much data does Netflix use per hour?
Netflix says it uses up to 0.3 GB per hour on Low, 0.7 GB on Medium, 1 GB in standard definition, 3 GB in HD, and 7 GB in 4K. On mobile, the Automatic setting gives you about 4 hours per GB.
How much data does YouTube use?
YouTube doesn’t publish exact numbers, but like other video apps, higher resolutions use much more data. To save data, choose Data saver for mobile networks in YouTube’s video quality settings.
How much data does Spotify use?
Based on Spotify’s quality settings, streaming uses about 11 MB per hour on Low, 43 MB on Normal, 72 MB on High, and 144 MB on Very high. Lossless audio uses much more.
Does a video call use a lot of data?
Yes. HD video calls can use more than 1 GB per hour because your phone sends and receives video at the same time. Audio-only calls use far less data.
Does social media use a lot of data?
It can, mainly because of autoplay and preloaded videos. Turning on data saver settings in apps like Instagram and TikTok can reduce how much data they use.
How do I see which apps use the most data on iPhone?
Go to Settings > Cellular and scroll down to see data use for each app. Tap Reset Statistics on your billing date to track each month separately.
How do I check data usage on Android?
On a Pixel, go to Settings > Network & internet > SIMs > App data usage. On a Samsung Galaxy, go to Settings > Connections > Data usage > Mobile data usage.
Does using my phone as a hotspot use a lot of data?
Yes. Every connected device uses your phone’s data, and laptops and tablets usually use more than phones. Verizon plans include different amounts of premium hotspot data.
How much data does the average person use?
The Ericsson Mobility Report estimates that the average smartphone in North America used about 25 GB of data per month in 2025, and it expects that number to roughly double by 2031.
Do I need an unlimited plan?
If you often stream video on cellular, use your phone as a hotspot, make video calls away from Wi-Fi, or share a plan with family, an unlimited plan usually makes sense. Compare streaming quality and hotspot data when choosing a plan.
The Bottom Line
Video uses the most data on your phone, and the higher the quality, the faster your data disappears. HD video calls, hotspot use, large downloads, and cloud backups are close behind, while music, maps, browsing, and messaging use relatively little.
The good news is that you are in control. Check which apps use the most data, turn on Low Data Mode or Data Saver, lower streaming quality on cellular, download on Wi-Fi, and keep an eye on hidden data users like Connectivity Assist. If you still run short, it may be time for a plan that fits how you use your phone.
Need Help Choosing the Right Plan?
Visit a Victra store near you, and our Verizon experts will help you review your data use and find a plan that fits.
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