How Many Calories Do You Burn Running A Mile? By Weight + Pace

When running to lose weight, a crucial piece of information is how many calories you burn when you run.

Even if you are not running for weight loss, knowing the calories burned per mile run will help you with your fueling strategy and ensure that your overall diet provides enough energy to support your running workouts.

So, how many calories do you burn running a mile? How many calories does running burn based on speed? How many calories does running a mile burn based on body weight?

In this guide, we will discuss factors that affect how many calories you burn running a mile and provide detailed tables that show calories burned running a mile based on body weight and running pace to help you determine your running calorie expenditure, whether you are trying to gain weight, maintain your weight, or lose weight running.

We will look at: 

• How Many Calories Does Running Burn?
• How Many Calories Do You Burn Running a Mile By Weight and Pace?

Let’s get started!

How Many Calories Does Running Burn?

The number of calories you burn running depends on several factors, mainly your body weight and body composition, the distance you run, the intensity of your workout, and whether or not you are running up an incline. 

Unless you have access to an exercise physiology lab where you can do actual metabolic testing, the number of calories you burn running a mile will be an estimate. 

However, most of the “running calories” estimates are good enough to give you a rough idea of how many calories you burn running a mile at different paces, or a given amount of time, based on body weight.

Harvard Health Publishing notes that running for 30 minutes at 5 mph (12 min/mile pace or 8 kph) burns:

• 240 calories for a 125-pound person
• 288 calories for a 155-pound person
• 336 calories for a 185-pound person

Running for 30 minutes at 6 mph (10 min/mile pace) burns:

• 295 calories for a 125-pound person
• 360 calories for a 155-pound person
• 420 calories for a 185-pound person

Running at a vigorous 10 mph (6 min/mile pace) burns:

• 453 calories for a 125-pound person
• 562 calories for a 155-pound person
• 671 calories for a 185-pound person

How Many Calories Do You Burn Running a Mile By Weight and Pace?

In general, the number of calories burned per mile run is somewhere between 100 and 150, depending on your body weight and running pace, but let’s try to look more specifically at answering the question:

How many calories does running a mile burn based on body weight and running pace?

To determine the calories burned running a mile at different running paces and body weights, you can use the Metabolic Equivalents (METs) of running at different speeds and then calculate the number of calories you burn running a mile.

The Compendium of Physical Activities reports that running can be the equivalent of approximately 6-20 METS. The higher the METS, the more calories you will burn per minute.

The table below shows the METS for running at different speeds and paces:

METS	Speed(mph) and Pace (min/mile)	Speed (kph)
6.0	4 mph (15 min/mile)	6.4 kph
8.3	5 mph (12 min/mile)	8 kph
9.0	5.2 mph (11.5 min/mile)	8.37 kph
9.8	6 mph (10 min/mile)	9.66 kph
10.5	6.7 mph (9 min/mile)	10.78 kph
11.0	7 mph (8.5 min/mile)	11.27 kph
11.5	7.5 mph (8 min/mile)	12.1 kph
11.8	8 mph (7.5 min/mile)	12.87 kph
12.3	8.6 mph (7 min/mile)	13.84 kph
12.8	9 mph (6.5 min/mile)	14.48 kph
14.5	10 mph (6 min/mile)	16.1 kph
16.0	11 mph (5.5 min/mile)	17.7 kph
19.0	12 mph (5 min/mile)	13.3 kph
19.8	13 mph (4.6 min/mile)	20.92 kph

So, how many calories do you burn running a mile?

You can calculate the number of calories burned running a mile based on your body weight and speed using the equation to determine energy expenditure with the METS for your average running speed as follows:

Calories Burned Per Minute = METs x 3.5 x (your body weight in kilograms) / 200 

For example, if you weigh 165 pounds (75 kg) and run 6 miles per hour or 9.66 kph, which is estimated to be 9.8 METS: 9.8 METS x 3.5 x 75 / 200 = 12.86 calories per minute.

Then, if you run a mile at this pace, you multiply the number of calories burned per minute by 10 minutes because it will take 10 minutes to run a mile at 6 mph = 12.86 x 10 = 129 calories. 

Ultimately, the faster you run and the more you weigh, the more calories you will burn running a mile.

Finally, you will burn significantly more calories if you run up an incline.

We have created a detailed table that shows how many calories running a mile burns at different body weights and running speeds based on METS.

The table is split into two sections to make it easier to read: the first section shows slower running paces, and the second section is for faster running speeds.

Weight (lbs)	Weight (kg)	4 mph (15 min/ mile)	5 mph (12 min/ mile)	5.2 mph (11.5 min/ mile)	6 mph (10 min/ mile)	6.7 mph (9 min/ mile)	7 mph (8.5 min/ mile)	7.5 mph (8 min/ mile)
90	40.9	64	71	74	70	68	67	66
100	45.5	72	79	82	78	75	74	73
110	50.0	79	87	91	86	83	82	81
120	54.5	86	95	99	93	90	89	88
130	59.1	93	103	107	101	98	97	95
140	63.6	100	111	115	109	105	104	102
150	68.2	107	119	124	117	113	112	110
160	72.7	115	127	132	125	120	119	117
170	77.3	122	135	140	133	128	126	124
180	81.8	129	143	148	140	135	134	132
190	86.4	136	151	156	148	143	141	139
200	90.9	143	158	165	156	150	149	146
210	95.5	150	166	173	164	158	156	154
220	100.0	158	174	181	172	165	164	161
230	104.5	165	182	189	179	173	171	168
240	109.1	172	190	198	187	180	179	176
250	113.6	179	198	206	195	188	186	183
260	118.2	186	206	214	203	195	193	190
270	122.7	193	214	222	210	203	201	198
280	127.3	200	222	231	218	211	208	205
290	131.8	208	230	239	226	218	216	212
300	136.4	215	238	247	234	226	223	220
310	140.9	222	246	255	242	233	231	227
320	145.5	229	254	264	250	241	238	234
330	150.0	236	261	272	257	248	245	242
340	154.5	243	269	280	265	256	253	249
350	159.1	251	277	288	273	263	260	256

Weight (lbs)	Weight (kg)	8 mph (7.5 min/ mile)	8.6 mph (7 min/ mile)	9 mph (6.5 min/ mile)	10 mph (6 min/ mile)	11 mph (5.5 min/ mile)	12 mph (5 min/ mile)	13 mph (4.6 min/ mile)
90	40.9	100	107	108	107	104	111	105
100	45.5	111	119	120	119	116	124	117
110	50.0	122	131	132	131	127	136	128
120	54.5	133	143	144	142	139	148	140
130	59.1	144	155	156	154	151	161	152
140	63.6	155	167	168	166	162	173	163
150	68.2	166	179	180	178	174	186	175
160	72.7	177	191	192	190	185	198	187
170	77.3	189	203	204	202	197	210	198
180	81.8	200	215	216	214	208	223	210
190	86.4	211	227	228	226	220	235	222
200	90.9	222	239	240	237	232	247	233
210	95.5	233	251	252	249	243	260	245
220	100.0	244	263	264	261	255	272	257
230	104.5	255	274	276	273	266	284	268
240	109.1	266	287	288	285	278	297	280
250	113.6	277	298	300	297	289	309	292
260	118.2	288	310	312	309	301	322	303
270	122.7	299	322	324	320	312	334	315
280	127.3	311	334	336	332	324	346	327
290	131.8	321	346	348	344	336	359	338
300	136.4	333	358	360	356	347	371	350
310	140.9	344	370	372	368	359	383	362
320	145.5	355	382	384	380	371	396	373
330	150.0	366	394	396	392	382	408	385
340	154.5	377	406	408	404	394	420	397
350	159.1	388	418	420	415	405	433	408

Another way to estimate the number of calories you burn running in your own workouts is to wear a heart rate monitor or fitness tracker. 

Check out our article here on some of the best GPS running watches to keep track of the calories you burn running a mile in your workouts and your distance, along with other helpful metrics to keep you on track with your training goals.