How Many Calories Do You Burn Running a Mile? See the Breakdown Based on Weight and Pace

Many people use running as a tool to burn calories and shed fat. Whether your goal is weight loss or building stronger muscles, it’s essential to know how many calories you burn.

For weight loss, maintaining a calorie deficit is key, while building stronger muscles and endurance requires consuming the right amount of calories to support your workouts.

Below, we provide an overview of the average calories burned per mile, based on your weight and pace.

Factors That Affect Calories Burned While Running

The number of calories you burn depends on factors like body weight, running pace, workout intensity, and running incline. These variables shape your calorie expenditure.

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Calories Burned at Different Speeds

Running for 30 minutes at:

• 5 mph (12 min/mile): 240-336 calories

• 6 mph (10 min/mile): 295-420 calories

• 10 mph (6 min/mile): 453-671 calories

Your weight greatly impacts these figures.

Why Does Body Weight Matter?

A heavier body requires more energy, increasing calorie burn. This is why running calculations often include weight-based factors.

How Calories Are Estimated

METs (Metabolic Equivalents) are used to estimate calories burned. For instance, running at 6 mph equals 9.8 METs. Using METs helps determine energy expenditure for different speeds.

Example Calculation

For a person weighing 165 lbs running 6 mph:

• Formula: METs x 3.5 x weight (kg) / 200

• Example: 9.8 x 3.5 x 75 / 200 = 12.86 calories per minute

• Total for a mile: 12.86 x 10 minutes = 129 calories

(Use the table on the image above for measuring)

How Running Pace Impacts Calories

Running faster burns more calories per minute. However, slower, longer runs may result in higher total calorie expenditure due to extended activity duration.

Running On an Incline

Running uphill increases calorie burn significantly. Even a slight incline can make a big difference compared to running on a flat surface.

Calories Burned Per Mile: Slow Paces

For a runner weighing 140 lbs:

• 4 mph: 100 calories

• 5 mph: 111 calories

• 6 mph: 115 calories Slower paces burn fewer calories per minute but can still add up over distance.

Calories Burned Per Mile: Faster Paces

For the same runner:

• 8 mph: 155 calories

• 10 mph: 166 calories

• 12 mph: 173 calories Faster paces increase calorie burn due to higher exertion levels.

Weight + Pace Table: A Quick Reference

For runners of varying weights and paces:

• A 150 lb runner burns approximately:

  • 107 calories/mile at 5 mph

  • 166 calories/mile at 8 mph

• Check the full table above for specific details.

Importance of Accurate Fueling

Whether you’re running for weight loss or performance, accurate calorie tracking ensures your diet supports your training without creating deficits that harm recovery.

Inclines Add Intensity

Want to boost your calorie burn? Try running hills or setting the treadmill to an incline. It increases the METs, leading to higher calorie expenditure.

Takeaway

Running burns approximately 100-150 calories per mile based on weight and pace. Use this knowledge to tailor your training and diet for your goals.

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