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

Written by
Amber Sayer, MS, CPT, CNC
Certified Personal Trainer + Running Coach, Masters in Exercise Science

Reviewed by Katelyn Tocci
RRCA + UESCA Certified Running Coach, Ultrarunner

Last Updated:

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:

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.

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.

Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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