December 1, 2020

Running Calories Burned Calculator

Weight
Level

Duration
minutes

    Calories Burned Running: 0 Kcal

    In this article:

    How Many Calories Do You Burn When You Run?

    Running is a welcomed exercise by many. It requires no special tools and can be done by anybody. Many people interested in burning calories faster embrace running and their reasons have been proved right. Unlike other exercises like swimming, downhill skiing, weight training, and cycling, running burns more calories.

    There are many factors that affects the number of calories burned irrespective of the exercise you engage in. Factors like body weight, the surface you run on, incline, and many others. What is more interesting is to see many research institutions have different opinions about calories burned in the running.

    The university and the medical journals do not exactly agree on the number of calories burned when you run. Likewise, other scientific research institutions and government agencies have different views on the subject matter.

    What is true, however, is that calories burned running is more than in other exercises. And different ways to calculate the calories you burn running have abounded these days. Many people use the 100 calories/mile rule. While that is a simple way of calculating it, it isn’t as accurate as you would expect. Many people want to find accurate running calories calculator for their running workout. You will agree that one of the reasons why there isn’t complete agreement on calories burned running is in the fact that there are many factors that influence the number. Let’s look into these factors.

    Calories Burned Running by Weight and Distance Chart

    Distance
    125 lbs
    145 lbs
    165 lbs
    185 lbs
    200 lbs
    1 mile
    88
    102
    116
    131
    141
    2 miles
    177
    205
    233
    262
    283
    3 miles
    265
    308
    350
    393
    425
    4 miles
    354
    411
    467
    524
    567
    5 miles
    442
    513
    584
    655
    708
    6 miles
    531
    616
    701
    786
    850
    7 miles
    620
    719
    818
    917
    992
    8 miles
    708
    822
    935
    1048
    1134
    9 miles
    797
    924
    1052
    1180
    1275
    10 miles
    885
    1027
    1169
    1311
    1417
    distance
    125 lbs
    145 lbs
    165 lbs
    185 lbs
    200 lbs
    1 mile
    98
    113
    129
    145
    156
    2 miles
    196
    227
    258
    290
    313
    3 miles
    294
    341
    388
    435
    470
    4 miles
    392
    454
    517
    580
    627
    5 miles
    490
    568
    647
    725
    784
    6 miles
    588
    682
    776
    870
    941
    7 miles
    686
    796
    905
    1015
    1098
    8 miles
    784
    909
    1035
    1160
    1254
    9 miles
    882
    1023
    1164
    1305
    1411
    10 miles
    980
    1137
    1294
    1451
    1568
    distance
    125 lbs
    145 lbs
    165 lbs
    185 lbs
    200 lbs
    1 mile
    96
    111
    127
    142
    154
    2 miles
    192
    223
    254
    285
    308
    3 miles
    289
    335
    382
    428
    463
    4 miles
    385
    447
    509
    517
    617
    5 miles
    482
    559
    636
    713
    771
    6 miles
    578
    671
    764
    856
    926
    7 miles
    675
    783
    891
    999
    1080
    8 miles
    771
    895
    1018
    1142
    1234
    9 miles
    868
    1007
    1146
    1284
    1389
    10 miles
    964
    1119
    1273
    1427
    1543
    distance
    125 lbs
    145 lbs
    165 lbs
    185 lbs
    200 lbs
    1 mile
    92
    107
    122
    137
    148
    2 miles
    185
    215

    244
    274
    296
    3 miles
    278
    322
    367
    412
    445
    4 miles
    371
    430
    489
    549
    593
    5 miles
    463
    538
    612
    686
    742
    6 miles
    556
    645
    735
    824
    891
    7 miles
    649
    753
    857
    961
    1039
    8 miles
    742
    861
    980
    1098
    1187
    9 miles
    835
    968
    1102
    1236
    1336
    10 miles
    928
    1076
    1225
    1373
    1484

    Factors Influencing the Rate of Calories Burned Running

    • Bodyweight
      Your body weight will greatly affect the rate at which you burn calories during running workouts. For instance, if two people of different bodyweight ran at the same pace over a certain mile, the one with the smaller body weight will burn fewer calories.

    The reason for this is simple: the fellow with a higher body weight has to work harder and burn more fuel to carry his weight. That is why you will run with your obese friend over the same period, and he or she will be extremely tired afterward.

    • Gender
      Gender differences in determining the number of calories burnt can be tricky. That is because many kinds of research have shown, and others are still in review, that gender indeed affects caloric expenditure. They found out that men generally burn more calories than women when partaking in the same activities.

    While many studies are still in review, it is difficult to ascertain if, indeed, gender affects calories burned running or only body composition causes the difference. Because, of course, men carry more muscle mass than women.

    However, a recent study was carried out with both genders participating in a workout that involved waking with a backpack. It was discovered that the men burned more calories than their female counterparts.

    • Running speed
      Speed is another deciding factor for calories burned running. You will discover that a person running at a 15-minute pace for 45 minutes will burn more calories than when he is running at a 10-minute pace for the same duration.

    The reason is that you will need more effort to increase your speed. And that leads to more calories burned.
    Howevery,High-speed exercise may not get more benefits, and the researchers found that running at any speed in the middle of 8-13 km/h (about 5 mph – 8 mph) has similar benefits, so running at your most comfortable speed may be best for the health of the body.

    Calories Burned Running by Weight and Time Chart

    Speed
    10
    mins
    15
    mins
    20
    mins
    25
    mins
    30
    mins
    40
    mins
    60
    mins
    jogging in place78118157196236315472
    4 mph
    61
    92
    122
    153
    184
    245
    368
    5 mph
    84
    127
    169
    212
    254
    339
    509
    6 mph
    100
    150
    200
    250
    300
    401
    601
    7 mph
    112
    168
    225
    281
    337
    450
    675
    8 mph
    120
    181
    241
    302
    362
    483
    724
    9 mph
    131
    196
    262
    393
    524
    655
    786
    10 mph
    148
    222
    296
    371
    445
    593
    890
    Speed
    10
    mins
    15
    mins
    20
    mins
    25
    mins
    30
    mins
    40
    mins
    60
    mins
    jogging in place94141189236283378567
    4 mph
    70 106

    141
    177
    212
    283
    425
    5 mph 98
    147
    196
    245
    294
    392
    588
    6 mph
    115
    173
    231
    289
    347
    463
    694
    7 mph
    129
    194
    259
    324
    389
    519
    779
    8 mph
    139
    209
    278
    348
    418
    557
    836
    9 mph
    151
    226
    302
    378
    453
    604
    907
    10 mph
    171
    256
    342
    428
    513
    685
    1027
    Speed
    10
    mins
    15
    mins
    20
    mins
    25
    mins
    30
    mins
    40
    mins
    60
    mins
    jogging in place107160214267321428642
    4 mph
    80
    120

    160
    200
    240
    321
    481
    5 mph
    111
    166
    222
    277
    333
    444
    666
    6 mph
    131
    196
    262
    327
    393
    524
    787
    7 mph
    147
    220
    294
    368
    441
    589
    883
    8 mph
    157
    236
    315
    394
    473
    631
    947
    9 mph
    171
    257
    342
    428
    514
    685
    1028
    10 mph
    194
    291
    388
    485
    582
    776
    1164
    Speed
    10
    mins
    15
    mins
    20
    mins
    25
    mins
    30
    mins
    40
    mins
    60
    mins
    jogging in place119179239299359478718
    4 mph
    89
    134

    179
    224
    269
    359
    538
    5 mph
    124
    186

    248
    310
    372
    496
    745
    6 mph
    146
    219
    293
    366
    439
    586
    879
    7 mph
    164
    246
    329
    411
    493
    658
    987
    8 mph
    176
    264
    353
    441
    529

    706
    1059
    8 mph
    191
    287
    383
    478
    574
    766
    1149
    10 mph
    216
    325
    433
    542
    650
    867
    1301
    • Weather conditions
      When you run in very windy conditions, and you intend to maintain your speed, then you will have to burn more calories. There are several discussions in the running community about the effect of the weather on calories burn while running. The discussions rest on the effects of running in either extreme heat or cold affects calories burned.

    Some evidences have shown that running in extreme cold burns more calories, maybe due to shivering or activation of brown fat. In contrast, other shreds of evidence have sprung up to lay claim to burning more calories in hot weather.

    In the end, most experts can unanimously agree that running in moderate temperatures is the best and most effective. If you intend to burn more calories, run at a moderate temperature. While it is true that extreme cold or heat might increase the rate at which you burn calories, it is not enough to make a big difference in the overall total of calories burned.

    • Incline
      When you add hills to your running, you automatically increase the number of calories you burn. This is simply because you need more energy to run uphill. However, determining the number of calories you burn might be easy.

    You can get a close calculation of the number of calories you burn if you use a treadmill because it will consider uphill. To get the exact percent increase, you can take note of the difference at zero percent grade and when at a steep incline.

    Other online calculators can also help you, but even that can’t be relied on totally. Some calculators will expect you to input the exact grade of the hill you ran, but how many runners know that?

    You should note that when you run uphill, you will burn more calories as you will be working harder, however when you are on your way down, fewer calories will be burned.

    Do You Burn More Calories When You Run Faster?

    When you intend to lose weight, run faster. Many people may not agree with this, but the reason is that there is a little trick to it.

    Many runners will prefer running for longer distances as the fastest way to lose weight, and that’s because those longer distances add up to the number of burned calories. However, those additional distances will also increase their appetite, thereby not giving way for enough calories to be burned in the long run.

    So, instead of running longer, run faster. You can try alternating your running schedules – run faster on easy days. When you run faster, you burn more calories faster and even more calories post-running. In the end, people that run faster tend to have low appetite compared to their counterparts focusing on running a longer distance.

    Relationship Between Your Heart Rate and Calories Burned

    Your heart rate can help you measure the intensity of your running. Most people, while at rest, have heartbeats of 60 to 100 times a minute. The heart rate then increases when you exercise, and the harder you exercise, the more your heart rate increases.

    There are different heart rate zones; we have discussed the resting heart rate. Other rates are the fat-burning heart rate zone, moderate, target, and maximum heart rates. A person’s maximum heart rate is the highest heart rate they can get, especially during high-intensity exercises.

    If you intend to burn calories, you will want your heart rate to be in the fat-burning heart rate zone, which is about 70 percent of your maximum heart rate.
    Heart Rate Zone Chart

    Age
    Target Heart
    Rate 50% - 80%
    Maximum
    Heart Rate100%
    20 years
    100-170 bpm
    200 bpm
    30 years
    95 - 162 bpm
    190 pbm
    35 years
    93-157 pbm
    185 bpm
    40 years
    90-153 bpm
    180 bpm
    45 years
    88-149 bpm
    175 bpm
    50 years
    85-145 bpm
    170 bpm
    55 years
    83-140 bpm
    165 bpm
    60 years
    80-136 bpm
    160 bpm
    65 years
    78-132 bpm
    155 bpm
    70 years
    75-128 bpm
    150 bpm

    How to Burn More Calories While Running

    We have discussed earlier on the factors that influence calories burned running. Now, let’s discuss the practical steps that you can take to burn more calories when you run.

    Outdoor running
    Outdoor running is effective when you intend to burn more calories, especially if your running route has hills and stairs. So, try to get your running routes to take you through stairs and hills. You can either do full hill or stair-focused workouts as they will increase your heart rate in a matter of seconds.

    Do some anaerobic exercise

    High intensity interval running.

    Running with fat-burning heart rate, you can get more details from above chart

    Increase running time and distance. The longer you run, the more calories you burn.

    Another effective way is that you run workouts with a weight vest

    We’ll write a a more detailed article for this topic later.

    Treadmill running
    Slowly increase the treadmill incline while running. Know that the higher you go, the better when you are focused on burning more calories. However, you need to be careful of signs that show the incline is too high. By the time you have to hold on to railings or lean forward really far, then you are overdoing it and should step back.

    Running vs. other activities

    if burning more calories is your recent goal, and you have no enough time for your exercise, Maybe you can’t wait to know the calories burning rate of running and some other workout.

    So here we assume that your weight is about 155 lbs (about 70 kg), running speed is 6 mph (about 10 km/h). You run 30 minutes on flat surface. So the distance is 3 miles (5 km),and the calories burned in 30 minutes of running are 358 kcal.

    Let us compare the amount of calories burned in 30 minutes between different activities.

    Biking (Moderate) vs. Running calories : 292 vs. 358 | MET(total): 4 vs. 4.9

    bicycling (mountain, general) vs. Running calories: 311 vs. 358 | MET(total): 4.25 vs. 4.9

    Swimming(sidestroke, general) vs. Running calories: 256 vs. 358 | MET(total): 3.5 vs. 4.9

    Running Stairs (up) vs. Jogging calories: 549 vs. 358 | MET(total): 7.5 vs. 4.9

    Walking (5 mph,very brisk) vs Running calories: 303 vs 358 | MET(total): 4.15 vs 4.9

    So, obviously, running is one of the most efficient exercise project for burning more calories.

    FQA:

    How long and how many miles to run to burn 500 or 1000 calories

    In a general way, your weight and your running distance impact the number of calories burned. A 125-pound person running at a 5 mph (8 km/h) burns about 367 calories in 45 minutes. We can get more details of this from the chart below. One fact seems obvious: Heavier people are more likely to burn more calories than lighter people running same distance.

    Burn 500 or 1000 Calories Chart

    weight
    jogging
    4
    mph
    5
    mph
    6
    mph
    7
    mph
    8
    mph
    125 lbs
    1hour12min

    5.4 miles
    1hour24mins

    5.6mins

    1hour

    5.1miles
    51mins

    5.1miles
    46mins

    5.3miels
    43 mins

    5.7miles
    135 lbs
    1hour7mins

    5.0 miles
    1hour18mins

    5.2mins

    56mins

    4.7miles

    47mins

    4.8miles
    42 mins

    4.9miels
    40 mins

    5.3miles
    145 lbs
    1hour2mins

    4.7 miles
    1hour12mins

    4.8 miles

    52mins

    4.4miles

    44mins

    4.4miles
    40 mins

    4.6miels
    37 mins

    4.9miles
    155 lbs
    58mins

    4.4 miles
    1hour7mins

    4.5 miles

    49mins

    4.1miles

    41mins

    4.1miles
    37 mins

    4.3miels
    34 mins

    4.6miles
    165 lbs
    55mins

    4.5 miles
    1hour3mins

    4.2miles

    46mins

    3.8miles

    39mins

    3.9miles
    35 mins

    4.0miels
    32 mins

    4.3miles
    175 lbs
    51min

    3.9 miles
    1hour

    4.0miles
    43mins

    3.6miles

    36mins

    3.7miles
    33 mins

    3.8miels
    31 mins

    4.1miles
    185 lbs
    49mins

    3.6 miles
    57mins

    3.8miles

    41mins

    3.4miles

    35mins

    3.5miles

    31 mins

    3.6miels
    29 mins

    3.8miles
    195 lbs
    46mins

    3.5 miles
    53 mins

    3.6miles
    39mins

    3.2miles

    33mins

    3.3miles
    30 mins

    3.4miels
    27 mins

    3.6miles
    weight
    jogging
    4
    mph
    5
    mph
    6
    mph
    7
    mph
    8
    mph
    125 lbs
    2h24mins

    10.8 miles

    2h48mins

    11.2miles

    2h

    10.1miles
    1h40mins

    10.3miles
    1h30mins

    10.7miels
    1h25mins

    11.4miles

    135 lbs
    2h13mins

    10 miles
    2h36mins

    10.4miles

    1h54mins

    9.4miles

    1h36mins

    9.5miles
    1h24mins

    9.9miels
    1h19mins
    10.5miels
    145 lbs
    2h4mins

    9.3 miles

    2h24mins

    9.7 miles

    1h42min

    8.7miles

    1h30mins

    8. 9miles
    1h18mins

    9.2miels
    1h13mins

    9.8miels
    155 lbs
    1h56mins

    8.7miles

    2hmins

    9miles

    1h36mins

    8.2miles

    1h24mins

    8.3miles
    1h12mins

    8.6miels
    1h8mins

    9.2miels
    165 lbs
    1h49min

    8.2miles

    2h6mins

    8.5miles

    1h30mins

    7.7miles

    1h18mins

    7.8miles
    1h10mins

    8.1miels
    1h4mins

    8.6miels
    175 lbs
    1h43mins

    7.7miles

    2h

    8miles

    1h24mins

    7.2miles
    1h12mins

    7.3miles
    1h6mins

    7.6miels
    1h

    8.1miels
    185 lbs
    1h37mins

    7.3miles

    1h54mins

    7.6miles

    1h20mins

    6.8miles

    1h10mins

    6.9miles
    1 h

    7.2miels
    57mins

    7.7miels
    195 lbs
    1h32mins

    6.9miles

    1h48mins

    7.2miles


    1h18mins

    6.5miles
    1h6mins

    6.6miles
    1 h

    6.9miels
    55 mins

    7.3miels

    How many miles per day to run to lose 10 pounds?

    Here’s a specific question, I insist on running about 5 km veryday, and how long does it take to lose 1 kg of fat?

    According to mayoclinic.org, to lose 1 pound (0.45 kg) in a week, Reducing daily calories by 350 to 500 calories or 2450 to 3500 calories per week is necessary.

    if you want to lose 10 pounds by running, you need to burn 350 to 500 calories per day, and reach your goal 10 weeks later. We know a 175-pound person at 4 mph (6.4 km/h) burns 500 calories running 4 miles from the chart above. So make your own weight loss plan according to your weight, it’s not a difficult thing.

    In the end, you will agree that burning calories is not rocket science. While the difference you will notice might be affected by several factors, you can always rely on the steps here. You can burn calories, and you can do that faster too.

    Sources and External Resources
    Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads
    compendium of physical activities
    The Presence of Active Brown Adipose Tissue Determines Cold-Induced Energy Expenditure and Oxylipin Profiles in Humans