How Many Calories Do You Burn Running

by Gareth Chapman

Minute for minute running is one of the most effective forms of exercise for burning calories. You are moving your entire body, and with with every step raising your entire weight… how many calories do you burn running?

You calorie burn is determined by many factors including things like fitness levels and genetic factors, but the things which have the most impact are your weight, time spent running and speed.


Given a running duration and speed, the more you weigh the more calories you will burn, so as you lose weight from running you will not burn as many calories as when you started.

Time Spent Running

Quite simply the longer you spend running the more calories you will burn.


The faster you run the more energy required so the more calories you burn, though this has less impact than the time spent running, so focus on running for longer distance first before working on increasing your speed.

Calories Burned Running A Mile

This table shows the calories burned running a mile at three different speeds:

5 mph 6 mph 7 mph
120 lbs 474 560 629
130 lbs 514 607 681
140 lbs 553 653 733
150 lbs 593 700 786
160 lbs 632 747 838
170 lbs 672 793 891
180 lbs 712 840 943
190 lbs 751 887 995
200 lbs 791 933 1048
210 lbs 830 980 1100
220 lbs 870 1027 1153
230 lbs 909 1074 1205

Use our Calories Burned Running Calculator to get a custom calculation based on your individual weight, time & speed or distance.