How many calories does running burn? This is a very important question that all runners ask and more so if you are a beginner runner.
However, the number of calories burned running will vary based on a lot of factors like age, gender, height, weight, speed, fitness level, and many more.
So, we have come up with a calculator below for you to find out how many calories you will burn running for your own body weight and other measurements.
How Many Calories Does Running Burn?
Running burns 684 calories if you run at a speed of 6 miles per hour for an hour with a bodyweight of 120 lbs. (According to the American council of exercise).
However, the number of calories burned running will also depend on your age, gender, body weight, and the speed at which you are running.
To find out how many calories do you burn running, use the below calculator:
How many calories are burned running a mile?
Running a mile will burn 114 calories for a 10 min mile speed and bodyweight of 120 lbs. Keeping the other parameters the same, for 140 lbs. calories burned running a mile will be around 132 calories. If you weigh around 160 lbs. you burn 151 calories running a mile. For a body weight of 180 lbs. you burn 170 calories per mile running.
However, there is no definite answer to the question “how many calories burned running a mile”? As mentioned previously, there are a lot of factors that come into play when you calculate your calorie expenditure for a mile of running.
Again, the above calculator may come in handy, if you want to find out the calorie expenditure for a mile run, specific to you.
Running 3 miles burns how many calories?
Running 3 miles burns 342 calories, taking an average of 114 calories spent on a 10 min mile run for a bodyweight of 120 lbs. With everything else remaining the same 396 calories will be burnt running 3 miles if you weigh 140 lbs. A person weighing 160 lbs. will burn 453 calories running 3 miles. Also, running 3 miles burn 510 calories if you weigh around 180 lbs.
However, these are gross approximations as you won’t be able to sustain the same pace throughout your running duration. Also, based on your age and speed, this value will differ.
How many calories burned running 5 miles?
Running 5 miles burns 570 calories for a person weighing 120 lbs and running at a speed of 10 min mile. With the same speed, a person weighing 140 lbs will burn around 660 calories. If your weight is around 160 lbs. you will burn 755 calories. For a weight of 180 lbs. you will burn 850 calories.
If you want to find out how many calories running 5 miles will burn for your weight, use the above calculator.
This should be able to provide you with the number of calories burned running 5 miles, based on your gender, height, weight, and age.
How many calories do you burn running for an hour?
Running for an hour will burn 637 calories at a speed of 6 miles per hour, for a man of 24 years, with a height of 6 ft and a weight of 120 lbs. With the same speed, a woman will burn 534 calories with a weight of 110 lbs and a height of 5 ft 4 inches.
If you are a man of 34 years then with the same variables as above, you will burn 560 calories for every one hour of running. If you are a woman of 34 years then with the same parameters as above, you will burn 517 calories with 1 hour of running.
If you are 44 years of male, with the same parameters will burn 542 calories running per hour. For a female of 44 years, with the same parameters as above, running for an hour burns 499 calories.
So, with every 10 years increase in age, there is around a 3-12% drop in males and around 3-10% drop in females running per hour calorie-burning capacity.
How many calories does running 2 miles burn?
Running 2 miles will burn 228 calories for someone weighing around 120 lbs and running at a speed of 10 min mile. With the other parameters being the same, you will burn 264 calories with a body weight of 140 lbs. If you weigh 160 lbs. you will burn 302 calories running 2 miles. For a body weight of 180 lbs. you will burn around 340 calories.
However, although, this gives a good indication of how much calories will be burned for running 2 miles…this will start decreasing with age…and with a 10 years increase in age you will find that your calorie-burning capacity will reduce by more than 3% for the same 2 miles.
Running for 30 minutes burns how many calories?
Running for 30 min will burn 318 calories for a man of 24 years of age, with a height of 6 ft and weight of 120 lbs. running at a speed of 6 miles per hour. With the same speed, a woman of the same age will burn 267 calories for a weight of 110 lbs and a height of 5 ft 4 inches.
With the other parameters being the same, you will burn around 280 calories if you are of 34 years of age man and running for 30 mins. If you are a woman of the same age with the above parameters, you will burn approximately 259 calories if you are running for half an hour.
For a 44 year male, with the above parameters, the calorie-burning capacity is 271 calories per 30 min whereas for a female of the same age it will be around 250 calories.
How many calories does running 4 miles burn?
Running 4 miles burns 456 calories with a bodyweight of 120 lbs. and at a speed of 10 min mile. Keeping the other parameters the same, calories burned running 4 miles is approximately 528 calories for a weight of 140 lbs. If your weight is 160 lbs., you can expect to burn 604 calories for a run of 4 miles. Also, you should be able to burn around 680 calories, if your body weight is around 180 lbs.
Also, the younger you are, the more calories you will burn whereas the older you are, your calorie-burning capacity deteriorates.
The number of calories burned for 4 miles will also vary greatly on the kind of terrain you are running on. On a trail, your calorie expenditure will be around 10-15% more than that on the roads.
A similar difference exists if you are running on flat land versus hills.
In other words, the above numbers are just a guideline and the actual calorie expenditure for 4 miles run will vary immensely on several factors like:
- Age
- Gender
- Weight
- Height
- Terrain
- Inclination
- Speed
How many calories do 10 minutes of running burn?
10 minutes of running burns 119 calories if you are running at 7mph for a 24-year-old male runner weighing 120 lbs and having a height of 6ft. If you are a 24-year-old female runner, you will burn 100 calories in 10 minutes, if you are running at 7mph, weighing 110 lbs, and has a height of 5ft 4 inches.
Keeping the other parameters the same, you will burn around 7-13% more calories for every mile increase in speed.
Below is a table providing you with a table of the number of calories burned for 10 min run by a 24-year-old runner. I’m assuming that the male runner is 24 years of age and weighs around 120 lbs with a height of 6 ft. Also, I’m assuming that the female runner is the same age and weighs around 110 lbs with a height of 5ft 4 inches.
Calories burned by Male Runner (24 years, 120 lbs, 6ft) in 10 mins:
| Calories Burned in 10 mins | Speed |
| 65 calories | 4mph (6.4km/hr) |
| 90 calories | 5mph (8km/hr) |
| 106 calories | 6mph (9.7km/hr) |
| 119 calories | 7mph (11.3km/hr) |
| 128 calories | 8mph (12.9km/hr) |
| 139 calories | 9mph (14.5km/hr) |
| 157 calories | 10mph (16.1km/hr) |
| 173 calories | 11mph (17.7km/hr) |
| 206 calories | 12mph (19.3km/hr) |
| 214 calories | 13mph (20.9km/hr) |
| 249 calories | 14mph (22.5km/hr) |
Calories burned by Female Runner (24 years, 110 lbs, 5ft 4inches) in 10 mins:
| Calories Burned in 10 mins | Speed |
| 55 calories | 4mph (6.4km/hr) |
| 75 calories | 5mph (8km/hr) |
| 89 calories | 6mph (9.7km/hr) |
| 100 calories | 7mph (11.3km/hr) |
| 107 calories | 8mph (12.9km/hr) |
| 116 calories | 9mph (14.5km/hr) |
| 132 calories | 10mph (16.1km/hr) |
| 145 calories | 11mph (17.7km/hr) |
| 173 calories | 12mph (19.3km/hr) |
| 180 calories | 13mph (20.9km/hr) |
| 209 calories | 14mph (22.5km/hr) |
How many calories do you burn running 6 miles?
Running 6 miles will burn 684 calories for a 10 min mile speed and a 120 lbs. body weight. Keeping the other parameters the same, you will burn 792 calories for a bodyweight of 140 lbs. For a body weight of 160 lbs. you will burn 906 calories. For 180 lbs. weight, 1020 calories burned running 6 miles.
If you increase or decrease the age of the runner with the other parameters being the same, you will see a proportional increase or decrease in the calorie-burning capacity for 6 miles.
This is the same with height. If you increase or decrease the height of the runner you will see an equivalent increase or decrease in the amount of calories burnt running 6 miles.
How many calories do you burn running 10 miles?
Running 10 miles burn 1140 calories for a speed of 6mph and a body weight of 120lbs. With the same speed, you will burn 1320 calories if you weigh around 140lbs. For a body weight of 160lbs. you will burn 1510 calories. If you weigh around 180 pounds for the same speed you will burn 1700 calories running 10 miles.
Keeping the other parameters the same, for every 10 years increase in your age, there is a significant drop in your 10-mile calorie-burning capacity.
How many calories are burned by running 5k?
Running 5K burns 355 calories (approx.) for a body weight of 120 lbs with a running speed of 6mph. You will burn around 411 calories for a 5K run and a bodyweight of 140 lbs. For a body weight of 160 lbs. you will burn 470 calories for a bodyweight of 160 lbs. For a bodyweight of 180lbs. you will burn around 529 calories for a 5K run.
Like with all the other distances that we have covered above, for 5K runs also, you will see a change in the calorie-burning capacity with a change in age, height, gender, and weight.
How many calories do you burn running a mile on a treadmill?
Running a mile on a treadmill will burn 114 calories for a 6mph speed with a body weight of 120 lbs. For a bodyweight of 140 lbs. and for the same speed, you will burn around 132 calories running on a treadmill. For a weight of 160 lbs. you will burn around 151 calories and for 180 lbs. you will around 170 calories.
There is not much difference when you are running a mile on a treadmill or on the road from a calorie-burning perspective. However, running on a treadmill feels easier than that on the road. So, it’s better, if you use a bit of incline while running on a treadmill.
References
Galloway, Jeff, and Nancy Clark. Nutrition for runners. Meyer & Meyer Sport, 2014.
Wolf, I. D., & Wohlfart, T. (2014). Walking, hiking and running in parks: A multidisciplinary assessment of health and well-being benefits. Landscape and Urban Planning, 130, 89-103.
Yusof, Z.M., Misiran, M. and Ibrahim, A., 2018. Running designs that affect calories burned. Jurnal Sains Sukan & Pendidikan Jasmani, 7(2), pp.103-112.
Taylor, Catherine. “The Benefits and Risks of Walking Versus Running.“
Madhusree Basu
Author, Admin
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
