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!

A runner tying their shoe.

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
A person running through a tunnel.

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.

People running on treadmills.

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

METSSpeed(mph) and Pace (min/mile)Speed (kph)
6.04 mph (15 min/mile) 6.4 kph
8.35 mph (12 min/mile) 8 kph
9.05.2 mph (11.5 min/mile) 8.37 kph
9.86 mph (10 min/mile) 9.66 kph
10.56.7 mph (9 min/mile) 10.78 kph
11.07 mph (8.5 min/mile)  11.27 kph
11.57.5 mph (8 min/mile) 12.1 kph
11.88 mph (7.5 min/mile)12.87 kph
12.38.6 mph (7 min/mile)  13.84 kph
12.89 mph (6.5 min/mile)  14.48 kph
14.510 mph (6 min/mile)  16.1 kph
16.011 mph (5.5 min/mile) 17.7 kph
19.012 mph (5 min/mile) 13.3 kph
19.813 mph (4.6 min/mile)20.92 kph
A person running.

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) 
9040.964717470686766
10045.572798278757473
11050.079879186838281
12054.586959993908988
13059.193103107101989795
14063.6100111115109105104102
15068.2107119124117113112110
16072.7115127132125120119117
17077.3122135140133128126124
18081.8129143148140135134132
19086.4136151156148143141139
20090.9143158165156150149146
21095.5150166173164158156154
220100.0158174181172165164161
230104.5165182189179173171168
240109.1172190198187180179176
250113.6179198206195188186183
260118.2186206214203195193190
270122.7193214222210203201198
280127.3200222231218211208205
290131.8208230239226218216212
300136.4215238247234226223220
310140.9222246255242233231227
320145.5229254264250241238234
330150.0236261272257248245242
340154.5243269280265256253249
350159.1251277288273263260256
Two people smiling and running.
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)
9040.9100107108107104111105
10045.5111119120119116124117
11050.0122131132131127136128
12054.5133143144142139148140
13059.1144155156154151161152
14063.6155167168166162173163
15068.2166179180178174186175
16072.7177191192190185198187
17077.3189203204202197210198
18081.8200215216214208223210
19086.4211227228226220235222
20090.9222239240237232247233
21095.5233251252249243260245
220100.0244263264261255272257
230104.5255274276273266284268
240109.1266287288285278297280
250113.6277298300297289309292
260118.2288310312309301322303
270122.7299322324320312334315
280127.3311334336332324346327
290131.8321346348344336359338
300136.4333358360356347371350
310140.9344370372368359383362
320145.5355382384380371396373
330150.0366394396392382408385
340154.5377406408404394420397
350159.1388418420415405433408

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.

A watch with a heart rate reading showing.
Photo of author
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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