The calories burned running a marathon can range from 2,620 to 4,716 depending on your weight and pace.
The average person burns about 100 to 180 calories per mile. The calories burned running a marathon can therefore range from 2,620 to about 4,716 (or more).
Summary
- Average calories burned running a marathon
- Calories per mile split
- Factors influencing calories burned
- Afterburn effect of running
- What to eat before, during, and after a marathon
- How to stay hydrated
- Running calories vs other exercises
- Common misconceptions
- Physical benefits of marathon training
- Mental benefits of marathon training
- FAQs
Average calories burned running a marathon
The average calories burned running a marathon can depend on several factors. The most common are your weight and running pace.
Generally, you can expect to burn anywhere from 2,620 calories to 4,716 calories during a marathon.
For a better idea of how many calories you can burn, we recommend using our calories burned running calculator.
How far is a marathon?
A marathon is 26.2 miles or 42.195 kilometers
Calories per mile split
You can estimate to burn between 100-180 calories per mile depending on your weight.
- On average, you can burn between 100-180 calories per mile.
- This depends on your weight and running pace.
- The average female (170Ibs) will burn about 130 calories per mile.
- The average male (200lbs) will burn about 150 calories per mile.
Calories per mile table
The table below represents the calories per mile split when running a marathon at an average pace of 10 min/mile.
Weight (lbs) | Mile 1 | Mile 2 | Mile 3 | Mile 4 | Mile 5 | Mile 6 | Mile 7 | Mile 8 | Mile 9 | Mile 10 | Mile 11 | Mile 12 | Mile 13 | Mile 14 | Mile 15 | Mile 16 | Mile 17 | Mile 18 | Mile 19 | Mile 20 | Mile 21 | Mile 22 | Mile 23 | Mile 24 | Mile 25 | Mile 26 |
120 | 89 | 178 | 267 | 356 | 445 | 534 | 623 | 712 | 801 | 890 | 979 | 1068 | 1157 | 1246 | 1335 | 1424 | 1513 | 1602 | 1691 | 1780 | 1869 | 1958 | 2047 | 2136 | 2225 | 2314 |
130 | 96 | 192 | 288 | 384 | 480 | 576 | 672 | 768 | 864 | 960 | 1056 | 1152 | 1248 | 1344 | 1440 | 1536 | 1632 | 1728 | 1824 | 1920 | 2016 | 2112 | 2208 | 2304 | 2400 | 2496 |
140 | 103 | 206 | 309 | 412 | 515 | 618 | 721 | 824 | 927 | 1030 | 1133 | 1236 | 1339 | 1442 | 1545 | 1648 | 1751 | 1854 | 1957 | 2060 | 2163 | 2266 | 2369 | 2472 | 2575 | 2678 |
150 | 111 | 222 | 333 | 444 | 555 | 666 | 777 | 888 | 999 | 1110 | 1221 | 1332 | 1443 | 1554 | 1665 | 1776 | 1887 | 1998 | 2109 | 2220 | 2331 | 2442 | 2553 | 2664 | 2775 | 2886 |
160 | 118 | 236 | 354 | 472 | 590 | 708 | 826 | 944 | 1062 | 1180 | 1298 | 1416 | 1534 | 1652 | 1770 | 1888 | 2006 | 2124 | 2242 | 2360 | 2478 | 2596 | 2714 | 2832 | 2950 | 3068 |
170 | 125 | 250 | 375 | 500 | 625 | 750 | 875 | 1000 | 1125 | 1250 | 1375 | 1500 | 1625 | 1750 | 1875 | 2000 | 2125 | 2250 | 2375 | 2500 | 2625 | 2750 | 2875 | 3000 | 3125 | 3250 |
180 | 133 | 266 | 399 | 532 | 665 | 798 | 931 | 1064 | 1197 | 1330 | 1463 | 1596 | 1729 | 1862 | 1995 | 2128 | 2261 | 2394 | 2527 | 2660 | 2793 | 2926 | 3059 | 3192 | 3325 | 3458 |
190 | 140 | 280 | 420 | 560 | 700 | 840 | 980 | 1120 | 1260 | 1400 | 1540 | 1680 | 1820 | 1960 | 2100 | 2240 | 2380 | 2520 | 2660 | 2800 | 2940 | 3080 | 3220 | 3360 | 3500 | 3640 |
200 | 148 | 296 | 444 | 592 | 740 | 888 | 1036 | 1184 | 1332 | 1480 | 1628 | 1776 | 1924 | 2072 | 2220 | 2368 | 2516 | 2664 | 2812 | 2960 | 3108 | 3256 | 3404 | 3552 | 3700 | 3848 |
210 | 155 | 310 | 465 | 620 | 775 | 930 | 1085 | 1240 | 1395 | 1550 | 1705 | 1860 | 2015 | 2170 | 2325 | 2480 | 2635 | 2790 | 2945 | 3100 | 3255 | 3410 | 3565 | 3720 | 3875 | 4030 |
220 | 162 | 324 | 486 | 648 | 810 | 972 | 1134 | 1296 | 1458 | 1620 | 1782 | 1944 | 2106 | 2268 | 2430 | 2592 | 2754 | 2916 | 3078 | 3240 | 3402 | 3564 | 3726 | 3888 | 4050 | 4212 |
230 | 170 | 340 | 510 | 680 | 850 | 1020 | 1190 | 1360 | 1530 | 1700 | 1870 | 2040 | 2210 | 2380 | 2550 | 2720 | 2890 | 3060 | 3230 | 3400 | 3570 | 3740 | 3910 | 4080 | 4250 | 4420 |
The most frequently used figure for calories burned running a mile is 100 calories per mile (or 60 calories per km). However, this is usually only typical if you weigh 140lbs.
According to the CDC, the average American female weighs about 170lbs and the average male weighs 200lbs. [1]
At a pace of 11 min/mile, the average female will burn approximately 130 calories per mile. This is about 3,406 calories burned running a marathon.
At a pace of 10:30 min/mile, the average male will burn about 150 calories per mile. This is about 3,930 calories burned running a marathon.
Factors influencing calories burned
Your weight and running pace are the main factors that influence calories burned running a marathon.
- The heavier you are, the more calories you'll burn.
- The faster the pace, the higher the calorie burn.
- The terrain - the more hills, the more calories burned.
- The environment - heat and altitude increase energy expenditure.
Impact of weight on calories burned running
The heavier you are, the more calories you’ll burn while running a marathon. The reason for this is that there is physically more mass to move and your body needs more energy to power your run.
Calories burned running a marathon according to weight
Impact of pace on calorie expenditure
The faster your pace, the more calories you’ll burn due to the high demand placed on your heart, lungs, and muscles.
In the chart below (for 170lb runner), you can see that at a slower pace, time comes into play with calories burned. The longer you run, the more calories you’ll burn.
The fitter an individual, the more efficient they become at burning calories. [2] For those marathon runners who are super fit and can maintain a fast pace, they’ll generally burn fewer calories than less fit individuals.
Impact of terrain on calories burned running
Running uphill is more demanding than running a flat course. If the course has frequent hills or is a steady uphill, you’ll naturally burn more calories.
The table below shows a comparison of calories burned per hour on a flat versus a 5% incline (both running at 10 min/mile pace) compared to hilly terrain with an elevate of approximately 100m.
Calories burned running an hour on a flat, incline and hilly terrain
Weight | Running Flat 10 min/mile | Uphill 5% gradient | Hilly Terrain – elevation of 100m |
120 | 531 | 760 | 948 |
130 | 575 | 823 | 1027 |
140 | 620 | 886 | 1106 |
150 | 664 | 950 | 1185 |
160 | 708 | 1013 | 1264 |
170 | 752 | 1076 | 1344 |
180 | 797 | 1140 | 1423 |
190 | 841 | 1203 | 1502 |
200 | 885 | 1266 | 1581 |
210 | 930 | 1330 | 1660 |
220 | 974 | 1393 | 1739 |
230 | 1018 | 1456 | 1818 |
Effect of running style - stride and cadence
Shorter strides are generally considered to be more energy efficient, which reduces overall calorie burn.
Longer strides use more of the larger muscles which will burn more calories.
Higher cadence (more steps per minute), is also generally considered to burn fewer calories and can also reduce the impact on your joints and muscles.
Environmental factors - weather and temperature
If it’s hot or humid, your body works hard to keep itself cool. Running against the wind will also burn slightly more calories due to the extra demand.
High altitude requires your body to work harder to absorb oxygen, especially if you haven’t adjusted to the altitude. This will cause your heart to beat faster and you’ll breathe heavier to absorb more oxygen.
Afterburn effect of running
After a long or intense run, your body continues to burn calories to help with recovery – known as the afterburn effect. This results in about 5 – 15% extra calories burned. [3]
- After a long or intense workout, your body continues to burn calories. This is the afterburn effect.
- This can be 5 - 15% extra calories.
- The greater the intensity or longer the duration, the more calories will be burned.
- Combined with a healthy diet and exercise, the extra calories burned can help with weight loss.
After an intense or long run, your body uses energy to replenish oxygen stores, remove lactate, repair microscopic muscle tears, and refuel energy stores.
To do that it needs extra calories. This is known as the afterburn effect or excess post-exercise oxygen consumption EPOC. [3]
Higher intensity and longer duration cause a greater EPOC. This can be between 5 – 15% extra calories burned. So if you’ve burned about 2,620 calories running a marathon, you can burn between 131 to 393 extra calories.
Don’t count on EPOC for weight loss but if you follow a healthy diet that has a calorie deficit, any additional calories burned are a bonus.
What to eat before, during and after a marathon
Attempting a marathon without enough carbohydrates before and during the race can lead to hitting the wall. Refueling after a marathon will help your body recover.
- Aim for frequent small meals and snacks.
- Eat slow-releasing complex carbs and a portion of protein 4-6 times in the 24 hours before your run.
- Eat fast-release carbs after 60 minutes, then every 45 minutes.
- Refuel with fast-release carbs and protein within 15 minutes after finishing the marathon.
- Don't forget to drink water and electrolytes.
Snacks and meals to eat before running a marathon
Hitting the wall is a complex phenomenon that has many factors. One of the main causes is that your body runs out of energy in the form of carbs which forces you to slow down so it can turn fat into fuel. [4]
You want to avoid hitting the wall at all costs. It will ruin your run. Apart from feeling exhausted, you’ll also experience severe muscle aches and struggle to even walk home.
One of the best ways to prevent this is to make sure you’re getting enough carbs. You should eat a fist-sized portion of complex carbs 4-6 times in the 24 hours before doing an endurance run.[5]
Also, include a palm-sized portion of protein with every meal and snack 24 hours before the marathon.
For more ideas, read: What to eat before running.
Meal and snack ideas
- Porridge
- Chicken and rice or couscous
- Banana and peanut butter sandwich
- Scrambled eggs and pitta bread
- Baked sweet potato
- Berry, oats, and peanut butter smoothie
- Steak wrap
- Rice pudding
- Chocolate milk
- Vegetable soup
As well as eating before a marathon, you must take some food to fuel you during the run.
Snacks to eat during a marathon
After 60 minutes of running, you’ll need to take in some carbs to ensure that you don’t hit the wall. Eat something every 45 minutes after that.
Choose want-to-eat snacks that are easily and quickly absorbed into the bloodstream (high GI).
Be aware of options that may be choking hazards as you’ll be eating while running.
Eating or drinking while running might feel strange at first so it’s vital to practice it. Your gut needs to be trained to get used to digesting while running.
Choose fast-release carbs that you enjoy eating such as:
- Energy gels in your favorite flavors
- Energy bars
- Jelly Babies
- Peanut M & M’s
- Dates
- Raisins
- Sports drinks
If you enjoy more natural options, raisins are as effective as sports gels. [6]
Don’t forget to practice the best way to carry your snacks. While your favorite snack might look tempting initially, once it’s spent an hour in a sweaty shorts pocket, you might change your mind.
It’s also good to have a quick fast-release recovery drink available at the end of your run. For more on this read: What to eat while running.
What to eat after a marathon
For about 24 hours after exercise, the body is primed to absorb nutrients optimally to help with recovery. This is known as the post-exercise recovery window. [7]
Both carbs and proteins are essential for post-run recovery. [5] Carbs refill glycogen stores and proteins help repair and rebuild muscles.
Aim to eat 3g of carbs per kilogram of body weight for the whole day. For protein, as a general guideline, include a minimum of 20g of protein in your first post-run meal.
For more on what to eat after a marathon, read What to eat after running.
Ready-made recovery drinks are easy to prepare and are formulated with carbs, proteins, and electrolytes. They are an ideal solution if you’re wondering what to eat after running. The Recovery Drink below from Skratch Labs also has non-vegan options and includes electrolytes.
You can also easily make your own if you prefer to stick to homemade options.
Recipes for recovery drinks
TROPICAL SMOOTHIE
Ingredients
- 200ml / 7 fl oz / 3⁄4 cup tropical fruit juice
- 200g / 7 fl oz / 3⁄4 cup fat-free Greek yogurt
- Handful of ice
Method
Place all ingredients in a blender and blend until mixed.
RECOVERY HOT CHOCOLATE
Ingredients
- 300ml / 10 1/2 fl oz / 1 ¼ cup skimmed milk
- 25g / 10oz skimmed milk powder
- 20g / 3⁄4 oz dark/butter chocolate (70%+ cocoa) broken into small bits
Method
- Warm the milk and milk powder in a saucepan on low heat. Stir until the powder has dissolved.
- Add the chocolate pieces and stir until melted.
MOCHA SHAKE
Ingredients
- 3 tsp unsweetened cocoa powder
- 1 tsp sugar
- 1tsp instant coffee powder
- 300ml/10 ½ fl oz /1 ¼ cups skimmed milk
- 200ml / 7fl oz / 3⁄4 cup coconut water
Method
Place all the ingredients in a blender and blend until smooth. Serve over ice if you prefer.
If you prefer filter coffee, reduce some of the liquid for the skimmed milk and coconut water instead.
BERRY BANANA SHAKE
Ingredients
- 62.5 g / 2.22oz / ¼ cup vanilla whey protein or vegan option
- 1 cup frozen strawberries or blueberries, sliced
- 1 small frozen banana or pineapple
- 165 ml / 10.68 fl oz / ⅔ cup skim milk (oats/coconut/almond milk)
- ½ cup tart cherry juice
- 2 tsp honey
Method
Place all the ingredients in a blender and blend until smooth. One serving is a glass, so refrigerate the rest.
How to stay hydrated
Staying hydrated before and during a run is essential to your health and performance.
Make sure you are adequately hydrated before, during, and after the marathon.
- Make sure you are properly hydrated before the marathon.
- How much you sweat can vary.
- Work out your average sweat rate to calculate how much liquid you need to carry.
- Plan when you will drink during the marathon.
- Replace lost fluids after your run and include electrolytes.
To make sure that you are properly hydrated for your run, it’s important to make hydration a priority before your run. Generally, men need about 3.4 L per day, and women, 2.6 L per day. [8]
However, keep in mind that this can vary quite a bit so it’s good to check your hydration levels by using a Runners Urine Chart.
How to work out your average sweat rate
Use shorter runs to work out your average sweat rate to get an estimate of how much fluid you’ll need for longer runs.
- Weigh yourself before and after a run.
- Any weight you’ve lost will most likely be due to perspiration.
- Work out your average sweat rate per hour of running.
- Calculate how much liquid you need to carry on your run to replenish fluids during the run.
For example, a 1-hour test run shows that I lose 1.5Ibs of water. Therefore, my sweat rate is about 30 fl oz per hour (0.8 L). For a 3-hour run, I would need to carry 90 fl oz (2.5 L) in my backpack.
As a general guideline, after your run, you need to drink about 1.5L of fluid (50 fl oz) for every kilogram (2.2 pounds) lost in body weight. [9]
Sports drinks can be useful here because not only will they replenish electrolytes, but they also contain carbs to keep your energy up.
Running calories vs other exercises
Workout type, intensity, and body weight are the main factors that affect how many calories you can burn in an hour.
Generally, running burns more calories than most other exercises but plenty of workout types torch calories!
- Running burns more calories in 1 hour than most workouts.
- The number of calories burned depends on the workout type, intensity, and body weight.
- Running burns the most calories and walking burns the least.
1 hour running versus other exercises
Weight | Running | Cycling | HIIT | Swimming | Weight Lifting | Walking |
120 | 531 | 457 | 400 | 331 | 285 | 274 |
130 | 575 | 495 | 433 | 359 | 309 | 297 |
140 | 620 | 533 | 466 | 386 | 333 | 320 |
150 | 664 | 571 | 500 | 414 | 357 | 342 |
160 | 708 | 609 | 533 | 441 | 381 | 365 |
170 | 752 | 647 | 566 | 469 | 404 | 388 |
180 | 797 | 685 | 600 | 497 | 428 | 411 |
190 | 841 | 723 | 633 | 524 | 452 | 434 |
200 | 885 | 762 | 666 | 552 | 476 | 457 |
210 | 930 | 800 | 700 | 580 | 500 | 480 |
220 | 974 | 838 | 733 | 607 | 523 | 502 |
230 | 1018 | 876 | 766 | 635 | 547 | 525 |
The number of calories burned in an hour (no matter the workout type) depends on several factors and differs between individuals.
For a better idea of how many calories you burn, here are a few useful calculators:
Common misconceptions
While running burns calories, there are some common misconceptions about the number of calories burned and weight loss.
- More calories are burned in a short, fast run compared to a long, slow run.
- Running is the ultimate calorie torcher
- Every calories burned shows on the scale
- All runs burns the same
- Empty stomach = maximum burn
Faster pace = huge calories boost
Running faster does burn more calories per minute… but the total gain might not be as much as you expect.
Shorter, faster runs can burn fewer calories in total compared to a longer slower run.
For example, a 170-pound runner, running 3 miles in 30 minutes can burn about 397 calories. If the same runner runs 6 miles in 75 minutes, the calories burned running will be 789.
Running is the ultimate calorie torcher
While running is a great fat burner, it’s not the only show in town. Activities like high-intensity interval training (HIIT), swimming, and cycling can burn similar calories. Cross training can also help prevent injuries from over training.
Every calorie burned shows on the scale
Don’t expect immediate weight loss solely based on running calories. Factors like diet, muscle gain, and overall energy expenditure play a bigger role.
Celebrate overall fitness improvements, not just the numbers on the scale.
All runs burn the same
Not all runs burn the same number of calories. Terrain, incline, and wind resistance significantly impact calorie burn.
Hill repeats or running against the wind will torch more calories than a flat, calm course.
Empty stomach = maximum burn
Running on an empty stomach is not always the best strategy. Training low (without eating first) can teach your body to get better at using fat as fuel… but:
- Keep your heart rate less than 60%.
- Only train low once a week.
- A higher heart rate or done more frequently can lead to a depressed immune system.
A few more misconceptions
Ignoring post-run burn: After a run, your body burns calories to repair muscle and restore energy. If your diet is on track, this can significantly increase your total calorie expenditure.
Calories outweigh nutrition: Focusing solely on burning calories can backfire. Eat a balanced diet with adequate protein and carbs to fuel your runs and promote recovery. This will contribute to long-term fitness and overall metabolic health.
Gadget reliance is everything: While heart rate monitors and calorie trackers offer data, they’re not always accurate. Individual factors and environmental conditions influence actual calorie burn. Use them as a guide, not the gospel.
No pain, no gain: Pushing yourself too hard can lead to injury and hinder your fitness journey. Listen to your body, respect your limits, and gradually increase intensity and distance. This will help you avoid burnout and enjoy running in the long run.
Physical benefits of marathon training
Training to run a marathon will improve your heart health and fitness. It will also help you lose weight, strengthen your body, and improve your sleep.
- Boosts cardiovascular health.
- increases energy levels.
- Helps with weight loss and management.
- Strengthens bones and muscles.
- Improves sleep quality.
It takes about 16 to 20 weeks to train for a marathon. During this time, not only will experience several physical benefits but it will also improve your overall health and well being.
Boost cardiovascular health
Regular running strengthens your heart, lungs, and circulation and lowers your blood pressure. [10]
This translates to a lower risk of heart disease, stroke and high blood pressure.
Increases energy levels
Regular running improves your body’s efficiency at using oxygen. This leads to increased energy levels throughout the day. You’ll feel less fatigued and more capable of tackling your daily tasks.
Enhances weight management
Running is an effective way to burn calories, this will help you lose weight and maintain a healthy weight. [11]
Running also builds muscle mass which results in an increase metabolism which further helps with weight management.
Strengthens bones and muscles
Running is a weight-bearing exercise, meaning it puts stress on your bones and muscles, stimulating them to become stronger.
This can help prevent osteoporosis and improve overall strength and coordination.
Improves sleep quality
Exercise like running can healthily tire your body, promoting better sleep quality and deeper sleep cycles.
Mental benefits of marathon training
Training to run a marathon can help to reduce stress and anxiety, improve your mood, boost your self-esteem, and improve your cognitive function.
- Reduces stress and anxiety.
- Improves your mood.
- Boosts your self-esteem.
- Improves your cognitive function.
Regular running will not only benefit you physically but will also improve your mental health.
Reduces stress and anxiety
Boosts your mood and self-esteem
Regular exercise, including running, is associated with improved mood and increased self-esteem.
The act of achieving running goals can further contribute to feelings of confidence and positive self-perception.
Enhances cognitive function
Running promotes blood flow to the brain, which can improve cognitive function and memory.
It may also help protect against age-related cognitive decline.
Studies have shown that running helps to mitigate the effect of chronic stress on the brain particularly in the area of learning and memory. [14]
FAQs
How many calories burned running a marathon?
The calories burned running a marathon can range from 2,620 to 4,716 depending on your weight and pace.
Is running a marathon good for weight loss?
Yes, training to run a marathon and running a marathon can help you lose weight. Maintain a healthy diet and also include fuelling strategy for your race.
How many calories do I burn per mile running?
The average person burns about 100 to 180 calories per mile. The calories burned running a marathon can therefore range from 2,620 to about 4,716 (or more).
What factors affect calories burned running?
The main factors include body weight, running pace, terrain and environment.
Can I lose weight training for a marathon?
Yes, training for a marathon can help you lose weight, especially if you are following a healthy, balanced diet.
Sources
Articles on CaloriesBurnedHQ are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- Body Measurements
- Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans
- Effect of exercise intensity, duration and mode on post-exercise oxygen consumption
- How recreational marathon runners hit the wall: A large-scale data analysis of late-race pacing collapse in the marathon
- Training food
- Metabolic and performance effects of raisins versus sports gel as pre-exercise feedings in cyclists
- Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption
- Total water intake guidelines are sufficient for optimal hydration in United States adults
- Exercise and fluid replacement
- Running to lower resting blood pressure: A systematic review and meta-analysis
- Want to lose weight? Then run, don’t walk: Study
- The truth behind “runner’s high.”
- Understanding the stress response
- Running helps brain stave off effects of chronic stress