Calories Burned Running Calculator By Distance

Miles and Kilometers to Calories Converter

Duration :
Calories Burned During Running: kcal

Net METs: 0 mets

Your running pace: min / km

Duration :
Calories Burned During Running: kcal

Net METs : mets

Your running pace :min / mile


About this calculator

1. For running speeds >134 meters per minute (>5.0 mph)
2. If truly jogging (this means you are running and no walking), this running calorie burned calculator can also be used for speeds of 80 m/min -134 m/min (3 mph – 5 mph)
3. incline: % grade of surface or treadmill.

How many calories does a man burn running 1 mile?

What a person really want to know when he or she ask the calories burned in 1 mile run? That’s right, lose weight!
How many miles does it take for an individual to burn calories significantly? This cannot be precisely stated but can be estimated due to certain underlying factors. Your distance and weight are crucial factors contributing to the number of calories you burn while walking or running.
A 190-pounds person burns approximately 693 calories running 5 miles (at speed of 6 mph) on a flat surface (An average incline of 0 percent). In the same time, a person ,who weighs 130 pounds, burns 474 calories running 5 miles. Obviously, the amount of calories burned during running are affected by weights and grade of incline. Besides, BMR, gender and weather condition are also influence factors, but that doesn’t stop us from using calculator to estimate the amount of calories burned during exercise or reducing fat. In fact, METs is quite scientific and accurate.

According to research, calories burned while running is higher than the number of calories burned while walking. This is likely due to the lift phase effort, which lifts both legs off the ground simultaneously while running.
Here’s running distance (Kilometers and miles) to calories converter chart.

Miles Running To Calories Converter Chart

Distance130 lbs140 lbs150 lbs160 lbs170 lbs180 lbs190 lbs200 lbs210 lbs220 lbs
1 mile95102109117124131139146153161
1.5 miles142153164175186197208219230241
2 miles190204219234248263277292307321
2.5 miles237255274292310328347365383401
3 miles285307328350372394416438460482
3.5 miles332358383409434460485511537562
4 miles380409438467496526555584613642
5 miles474511547584620657693730766803
6 miles569613657701745788832876920964
7 miles664715766818869920971102210731124
8 miles75981887693499310511110116812261285
9 miles8549209851051111711831248131413801445
10 miles949102210951168124113141387146015331606
12 miles1139122613141402148915771664175218401927
15 miles1423153316421752186119712080219022992409
20 miles1898204421902336248226282774292030663212

Kilometers To Calories Converter Chart

distance55 kg60 kg65 kg70 kg75 kg80 kg85 kg90 kg95 kg100 kg
1 km556065707580859095100
1.5 km82.59097.5105112.5120127.5135142.5150
2 km110120130140150160170180190200
2.5 km137.5150162.5175187.5200212.5225237.5250
3 km165180195210225240255270285300
3.5 km192.5210227.5245262.5280297.5315332.5350
4 km220240260280300320340360380400
5 km275300325350375400425450475500
6 km330360390420450480510540570600
7 km385420455490525560595630665700
8 km440480520560600640680720760800
9 km495540585630675720765810855900
10 km5506006507007508008509009501000
12 km6607207808409009601020108011401200
15 km8259009751050112512001275135014251500
20 km1100120013001400150016001700180019002000

How many miles to run to burn 500 or 1000 calories?

Let us suppose that a 170-pounds (77 kg) man named Mike are preparing to reduce fat by running at speed of 6 mph. Checking “the miles to calories chart” above, we can know that he will burn 496 calories in 4 miles running. So obviously, Mike should run a total of at least 4 miles to burn roughly 500 calories. In the same time, he will achieve the goal to burn 1000 calories after running a distance of 8 miles. The running distance to burn 500 or 1000 calories is largely depending on weight.

How many miles to run to lose 1 pound of fat?

The amount of calories in a pound of fat is 3,500. In order to burn 3500 calories, individual should run different distance depending upon different weight. Using the man named Mike above as an example, running a distance of 8 miles will burn roughly 1000 calories. so he should run about 28 miles to reach the goal that burns 3500 calories. And if he decides to run seven days a week, he will have to run a distance of 4 miles a day to burn a pound of calories in a week. If he runs at speed of 6 mph, he will take about 4 hours and 30 minutes to burn 3500 calories and lose 1 pound (about 0.45 kg).

BEST choice to lose weight: Running outside or on a treadmill ?

Running on a treadmill and outdoors, are both practical calorie-burning exercises. Though running on a treadmill has certain benefits that are not associated with outdoor running, you can decide to set a specific intensity level, monitor your heartbeat, and measure the fat (calories) burned. It also provides a consistent environment that is not affected by the weather.
Running outside also has some unique benefits. It lets you experience different terrains and several environments, and it helps maintain your stride pattern without using a moving belt.
Meanwhile, research showed that there is no difference in the number of calories burned in outdoor and treadmill running when compared. However, in another study running outside will make an individual lose 3-5 percent more calories because when running on a treadmill, you don’t have to overcome wind resistance. Still, when running outside, you are fighting harder the wind resistance.

BEST speed to burn on a treadmill to reduce fat.

When it comes to losing weight, what matters is your heart rate. The treadmill’s angle and speed are significant factors to lose weight. Setting your treadmill at a slow pace won’t be very useful for the burning of fats.
In line with a research finding, during a low-intensity exercise, a person’s body burns a high level of calories for fuel. During a high-intensity workout, a person’s body burns glycogen for fuel.
Most treadmill speeds begin at five and reach twelve. However, with the angle at zero, an operating rate (5.0) is equal to a run of twelve minutes/mile. At an operating speed of 6.0, you run a ten-minute mile, and at an operating rate of 9.0, you are at a pace of six minutes, forty seconds. This suggests that when the treadmill angle is increased, the mile/minute reduces, and speed remains constant.

An important thing for beginners

A reliable report made us understand that novice runners were found to have a more significant percentage of injuries than experienced runners.
It was observed that novice runners have more running-related injuries than experienced runners. Injury frequency of beginners are higher than experienced runners per 1000 hours of running. The results obtained showed that in both experienced and novice runners, most running-related injuries were located at the lower leg and knee. Beginners need to learn how to prevent and manage injuries concerning running.

Use of consumer monitors for estimating energy expenditure during running in youth,adult and older adult

In recent years, numerous studies confirm that wearable devices can’t be used for accurately measuring and estimating physical activity energy expenditure in adolescents,adults and older adults.
Those researches showed a lot of limitations of activity trackers in the area of estimating physical activity energy expenditure.
Although wearable devices are useful in evaluating distance, heartbeat, duration of sleep, and amount of steps. However, the level of accuracy for the determination of energy consumption is still not adequate. We’ll write an article for this topic to about this.

Sources and External Resources

Differences in injury risk and characteristics of injuries between novice and experienced runners over a 4-year period (Ellen Kemler,Donna Blokland,Frank Backx & Bionka Huisstede, Published online: 21 Aug 2018)