It"s no wonder that among the optimal reasons world take up running is for load loss: The sport burns much more calories than many other recreational activities. Yet the rate of calorie burn deserve to vary widely depending on a number of variables.


You"ve most likely heard the old adage that a person burns about 100 calories to run one mile, but this is simply a very loose average the is very inaccurate for more heavier runners, as you"ll check out below.

In this article, we placed calorie myths come rest and also give girlfriend the tools to calculate simply how countless calories girlfriend burn throughout different varieties of running workouts.

You are watching: How many calories do you burn by running a mile

The Variables

The variety of calories friend burn when running depends on metabolic variables, choose body weight, age and also body composition, and also performance variables such as pace and also incline. Due to the fact that body ingredient is daunting to identify accurately, and also because period has a reasonably low impact on metabolism, many formulas usage body weight as the just metabolic variable once calculating calorie expenditure throughout activity.

Calories shed Running

This Walk/Run Metabolic Calculator on ExRx.net is funny to play approximately with and much more accurate 보다 some other calculators because it components in the class (or incline), and also average pace and the runner"s body weight. For weight loss, this calculator is additionally useful since it enables a runner to watch both gun calories and also net calorie burned.

Gross calories room the total variety of calories burned in a specific amount of time. Net calories, meanwhile, room the number of calories burned, minus the variety of calories you would have shed sitting about doing nothing because that the same period of time.

To provide you a basic idea of how numerous calories to run burns, we"ve plugged in the numbers because that three various running scenarios in ~ five various body weights. Calories melted are reported together gross calorie here:

Scenario 1: to run 5.0 MPH (12-minute mile) over level terrain (Grade = 0).

A 130-pound human will burn 107 calories per mile. A 155-pound human will burn 128 calories per mile. A 180-pound human being will burn 149 calories every mile. A 205-pound person will burn 160 calories every mile. A 230-pound person will burn 190 calories every mile.

Scenario 2: to run 5.0 MPH (12-minute mile) end terrain v an average incline of 2.5 percent.

A 130-pound human will burn 118 calories every mile. A 155-pound person will burn 141 calories per mile. A 180-pound human will burn 164 calories every mile. A 205-pound person will burn 186 calories every mile. A 230-pound human will burn 209 calories per mile.

Scenario 3: running 7.5 MPH (8-minute mile) over level terrain (Grade = 0).

A 130-pound human being will burn 103 calories per mile. A 155-pound human will burn 123 calories every mile. A 180-pound human will burn 143 calories per mile. A 205-pound person will burn 163 calories every mile. A 230-pound human being will burn 183 calories per mile.

Looking at these results, you might wonder whether the calculator is broken: How can a human possibly burn under calories as soon as running faster? Actually, there room two components to that answer.

The first part is that running performance improves v speed, as this chart shows. Second, we"ve calculation calories burned per mile fairly than every minute.

Let"s take it a look in ~ one much more set of number to see how the much faster pace does when sustained for the very same amount the time together the slower speed (in other words, to run an 8-minute per-mile speed for 12 minutes):

Scenario 4: running 7.5 MPH (8-minute mile) for 12 minutes over level terrain (Grade = 0).

A 130-pound human will burn 155 calorie total. A 155-pound person will burn 185 calorie total. A 180-pound human being will burn 215 calorie total. A 205-pound person will burn 244 calorie total. A 230-pound human will burn 274 calorie total.

More: Calculate her Pace

Tailoring the number to your Workouts

Using this an approach to identify calories shed is many accurate when you"re running at a secure pace over consistent terrain, such together on a monitor or treadmill, or even on a tempo run.

But what around when you head the end for one interval run, a set of hill repeats or a long, slow run over rolling terrain? You might use the calculator at ExRx.net to figure out the calories shed during every segment of your run, and include the segments to get a total. But due to the fact that that might be much more time and effort 보다 you"re ready to placed in, the best thing to execute is usage your median pace because that the entire run and leave out the incline, or use a conservative incline calculation if your operation was an extremely hilly. This way, you"ll err ~ above the side of caution, awarding you yourself fewer calories burned rather 보다 more, however you"ll still obtain a fairly decent estimate.

See more: How Many Calories In 1 Oz Of Kahlua, Coffee Liqueur

The bottom line is that you"ll burn more calories by running much faster and/or uphill. For every 0.5 MPH increase in rate or 2.0 percent increase in grade, you"ll rise your calorie burn by about 8 percent.

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