For the average person, the number of calories burned running will be between 80 to 140 calories per mile. A simple rule of thumb to follow is it’s about 100 calories per mile. Running for 30 minutes will burn about 373 calories depending on your weight and pace.Â
To get a closer estimate of how many calories you burn running, use our calories burned running calculator.Â
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Table Contents
Calories burned running calculator
It’s super easy to use the calories burned running calculator:
Step 1 – Enter your weight in pounds or kilograms
Step 2 – Enter the duration of your run
Step 3 – Add the distance in miles or kilometers
The running calorie calculator will work out your running pace per mile or kilometer and the calories burned during your run.
Calories Burned Running Calculator
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How many calories do you burn running per mile?
The average person will burn between 80 – 140 calories per mile depending on their weight, speed, and terrain. This averages out to about 100 calories per mile. Â
If you’re looking for a quick and easy way to estimate the number of calories burned running, simply multiply the number of miles you run by 100.
An easy way to estimate the number of calories burned running is to multiply the number of miles you've run by 100.
How many calories does running burn by time?
On average, running burns about 12.5 calories per minute. This will depend on your weight, running speed, and terrain.Â
How many calories does a 30-minute run burn?
If you run at a 10-minute-per-mile pace (the average mile time for most runners), you’ll burn about 373 calories depending on your weight.
Use the table below to see the approximate calories burned running for 30 minutes by weight.Â
| Weight (lbs) | Calories |
| 130 | 303 |
| 140 | 327 |
| 150 | 350 |
| 160Â | 373 |
| 170 | 397 |
| 180 | 420 |
| 190 | 443 |
| 200 | 467 |
| 210 | 490 |
How many calories does a 60-minute run burn?
Running for 60 minutes at a 10-minute per mile pace will burn about 747 calories depending on your weight and pace.Â
The table below shows you the number of calories burned in a 60-minute run depending on your weight.Â
|
Weight (lbs) |
Calories |
|
130 |
607 |
|
140 |
653 |
|
150 |
700 |
|
160Â |
747 |
|
170 |
793 |
|
180 |
840 |
|
190 |
887 |
|
200 |
933 |
|
210 |
980 |
Running burns about 12.5 calories per minute. A 30-minute run burns about 373 calories and a 60-minute run burns about 747 calories. This will be slightly more or less, depending on your weight, pace, and environment.
Factors that affect calories burned running
The number of calories you burn running can be influenced by several factors. Here are the 4 main factors that influence energy expenditure during a run.
Body weight
The heavier you are, the greater the calorie burn in running. For example, a 160-pound person running a 10-minute mile pace for 60 minutes would burn 747 calories. Whereas a 180-pound person running for the same duration and speed would burn 840 calories.
Running pace
Running at a higher intensity requires more energy and will result in more calories burned. The faster you run, the more calories you’ll burn.Â
For example, a 160-pound person running at 4 miles per hour will burn 457 calories. If he or she increases the pace to 5 miles per hour, he or she will burn 632 calories.
Duration
The longer you run, the more calories you’ll burn. For example, a 180-pound person will burn 420 calories if he or she runs at a 10-minute mile pace for 30 minutes. Running for 10 minutes longer at the same pace will burn an extra 560 calories.
Uphill versus flat running surface
The terrain you run on will also influence how many calories are burned running. If you are running on flat terrain, you’ll burn fewer calories than hills. The same goes for a smooth road versus cross-country running – the energy expenditure will be more on the rough terrain.
Other factors that might influence the number of calories burned running can also include wind resistance, gender, muscle mass (muscle uses more energy than fat), fitness level, heart rate, and personal variation.
Your weight, running pace, duration, and the terrain are the key factors that can influence how many calories you burn running.
How to burn more calories running
It’s fairly easy to burn more calories running by increasing your speed, the distance, and mixing up the intensity. Here are our top tips to get the most out of your run.Â
#1 - Increase your running speed
Jogging (at about 4 – 5 miles per hour) will naturally burn more calories than walking. However, if you want to burn more calories or get the most out of your run, increasing the speed from a jog to a run will burn significantly more calories.Â
If you’re not yet up to running speed, try jogging for 1 min and then running a bit faster for 1 min. Alternate these paces for the duration of your run. Use our average 1 mile run time by age tables for a good goal mile time.
Not only will you improve your fitness but this will also help you to burn more calories.
#2 - Run for longer
Taking the long way around or running for just a little bit further than you usually do, will also help you to burn more calories.Â
A great way to do this is to set a small achievable goal for each run. For example, if you always end your run opposite your driveway, aim to end your run a few houses down or at the end of the road.Â
The key is to make this feel achievable and to increase the distance each time.
#3 - Hit the hills or stairs
Running uphill will naturally burn more calories than a running surface that is flat. If you have hills in your neighborhood, add them to your daily run or do some incline running on your treadmill.
If you can’t yet run up the hill, try a brisk walk which increases the calories burned walking and progress to jogging. Every time you increase the intensity, you’ll end up increasing the calories burned.
#4 - Add HIIT to your run
High-Intensity Interval Training (HIIT) involves short bursts of intense effort followed by brief recovery periods. (Like our previous example of running for 1 min versus jogging for 1 min).Â
HIIT has been shown to improve fitness and burn calories effectively in a shorter time compared to steady-state running.
Once again, you can mix this up by sprinting up a hill, adding in stairs or even doing a few push-ups or pull-ups on the way.
#5 - Increase the weight
The heavier you are, the more calories you’ll burn. If you add extra weight to your run, you’ll increase your energy expenditure for that run.
An easy way to do this is to add a weighted vest for running or running with hand or ankle weights. Keep in mind, that this can be extremely taxing on the body, so it’s best to start off really light and slowly build up the weight.Â
#6 - Run on a treadmill
Treadmill running is a convenient and efficient way to burn calories and improve cardiovascular health. It’s also one way to ensure that you are consistent in your running as it’s not dependent on the weather conditions.
When choosing a treadmill, look for one that is sturdy, has a wide range of speeds and inclines, and includes features such as heart rate monitoring and customizable workouts. For the best treadmill available in the UK, read: NoblePro Elite E8i Treadmill Review
To get the most out of your treadmill workout, vary the speed and incline to challenge your body and prevent boredom. Incorporate intervals of high-intensity running or incline sprints to help you burn more calories and improve your overall fitness level.
You can burn more calories by increasing your pace, the distance, and adding hills plus HIIT into your run. Lastly, running on a treadmill can help you burn more calories and stay consistent.
What are the health benefits of running?
Not only will running burn more calories but it’s also a great way to improve your health. Here are some of the health benefits of regular running.
Helps with weight loss and maintaining a healthy body weight
Running is a great way to help burn extra calories and reduce body fat. Not only will you burn calories during your run, but your body will also continue to burn calories after your run.
Combine running with a sensible diet to create a calorie deficit and you’ll notice the weight starting to budge.Â
If you’re struggling to lose weight, read how many calories should I eat to lose weight.
To help you run and lose weight easily, check out our Joggo Review – the app that provides easy-to-follow personalized meal plans, running plans, and workout plans.
Reduces the risk of heart disease, type 2 diabetes and stroke
Running is an effective way to combat the chance of developing chronic diseases.
It reduces the risk of heart disease by strengthening the heart and circulatory system, improving blood circulation, and reducing the buildup of plaque in arteries.
Running also helps the body use insulin more effectively, which reduces the risk of type 2 diabetes.
It strengthens the bones and muscles
Running is a weight-bearing exercise. This means it puts stress on the bones and muscles, which promotes their strength and density.
This is especially beneficial for maintaining strong, healthy muscles and preventing osteoporosis.
Running also engages a wide range of muscles, contributing to overall fitness and balance.
It improves cardiovascular fitness
Running challenges the heart and lungs, forcing them to work harder and become more efficient over time – this improves your cardiovascular fitness.
Improved cardiovascular fitness leads to a reduced resting heart rate, better endurance, and enhanced oxygen transport throughout the body.Â
Boosts mood and helps reduce stress
Running triggers the release of endorphins, known as the “feel-good” hormones that can help with symptoms of depression and anxiety.
Running can also put one into a meditative state and along with the sense of accomplishment it provides, can also help reduce stress and boost overall mood.Â
Not only can running help you lose weight but it will also improve your health. Including improving your fitness, endurance, strength, and bone health which helps keep chronic diseases at bay. Lastly, running can also help manage stress and boost your mood thanks to the endorphins it releases.
FAQs
How to calculate calories burned running
Use a calories burned running calculator, fitness trackers such as a fitness device like Fitbit, or a Garmin running watch. Lastly, using a running app like Joggo will not only calculate calories burned but will also help you with your diet and body weight exercises.
How many calories burned when running a mile?
You’ll burn about 100 calories when running a mile. This can vary, so the best way to calculate the number of calories you burn is to use a calories-burned running calculator.
Can I burn more calories running slowly?
Yes, if you increase the distance that you run. For example, a slow run for 2 miles will burn more calories than a slow run for 1 mile.
How many calories do I burn running on a treadmill?
You’ll burn about 100 calories per mile running on a treadmill depending on your average running speed and the incline. The treadmill will also be able to record your data for each of your sessions and measure how many calories you’ve burned.
What type of running is best for burning calories?
Interval training (HIIT) running is very effective for burning calories and improving your fitness. Add a few short bursts of sprinting into your daily run to increase your calorie burn.
Overall Summary
- The number of calories burned running is about 100 per mile
- Your weight, running speed, distance, and the terrain influence how many calories you burn running
- The best way to calculate the number of calories burned is to use a running calorie calculator
