How many calories does running burn per mile?

A useful rule of thumb: running burns approximately 0.63 calories per pound per mile (or about 1.4 cal/kg/km). A 150 lb runner burns roughly 95 calories per mile; a 200 lb runner burns about 126 calories per mile. Pace and terrain affect this.

Does running speed affect calorie burn?

Yes, faster running has a higher MET (Metabolic Equivalent) — a 6 min/mile pace burns about 60% more per hour than a 10 min/mile pace. However, per-mile calorie burn is surprisingly similar across a wide range of speeds for the same person.

How many calories does a marathon burn?

A marathon (26.2 miles) burns approximately 2,600 calories for a 150 lb runner and about 3,400 calories for a 200 lb runner. This assumes moderate pacing. Extreme heat or hilliness can increase this by 10–20%.

Is running better for weight loss than walking?

Running burns more calories per minute but similar calories per mile compared to walking for many people. Running is more efficient time-wise. Both are effective for weight loss — the best choice is whichever you can sustain consistently.

Running Calorie Calculator

Calculate calories burned running based on weight, distance, and pace. Includes timed run, race calorie comparison (5K to marathon), terrain and temperature adjustments, VO2 estimate, and fat vs carb burn ratio.

Weight

lbs

Distance

miles

Pace ?

min/mile

Calories Burned

—

MET Value —

Run Duration —

Calories per Mile —

Extended More scenarios, charts & detailed breakdown ▾

Weight

lbs

Distance

miles

Pace

min/mile

Calories Burned

—

Duration —

MET —

Professional Full parameters & maximum detail ▾

Weight

lbs

Distance

miles

Pace

min/mile

Terrain

Surface

Treadmill Incline

Temperature ?

°F

Calorie Burn

Base Calories Burned —

Adjusted Calories (terrain + temp) —

Fuel Sources

Fat Burn (approx 60%) —

Carb Burn (approx 40%) —

Performance & Recovery

VO2 Estimate —

Post-Run Recovery Calories —

Equivalent Food —

How to Use This Calculator

Enter your weight in pounds, distance in miles, and pace in minutes per mile.
The calculator estimates calories burned using MET values for your running speed.
Use the Timed Run tab to enter duration instead of distance.
Use the Race Comparison tab to see calories for 5K, 10K, half marathon, and full marathon.
Use the Professional tab for terrain, temperature, incline adjustments, VO2 estimate, and fat/carb fuel breakdown.

Formula

Calories = MET × Weight(kg) × Duration(hours)
MET by speed: 6 mph = 9.8 | 7 mph = 11.0 | 8 mph = 11.8 | 10 mph = 14.5
Duration = Distance ÷ Speed

Example

Example: 155 lb runner, 5 miles at 10 min/mile pace (6 mph). Duration = 50 min = 0.833h. MET = 9.8. Calories = 9.8 × 70.3 × 0.833 = 574 calories.

Frequently Asked Questions

A useful rule of thumb: running burns approximately 0.63 calories per pound per mile (or about 1.4 cal/kg/km). A 150 lb runner burns roughly 95 calories per mile; a 200 lb runner burns about 126 calories per mile. Pace and terrain affect this.
Yes, faster running has a higher MET (Metabolic Equivalent) — a 6 min/mile pace burns about 60% more per hour than a 10 min/mile pace. However, per-mile calorie burn is surprisingly similar across a wide range of speeds for the same person.
A marathon (26.2 miles) burns approximately 2,600 calories for a 150 lb runner and about 3,400 calories for a 200 lb runner. This assumes moderate pacing. Extreme heat or hilliness can increase this by 10–20%.
Running burns more calories per minute but similar calories per mile compared to walking for many people. Running is more efficient time-wise. Both are effective for weight loss — the best choice is whichever you can sustain consistently.

Related Calculators

Sources & References (5) ▾

Ainsworth BE et al. — 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581 — Medicine & Science in Sports & Exercise
Batliner M et al. — Caloric expenditure of running: a systematic review. J Sci Med Sport. 2022;25(5):430-438 — Journal of Science and Medicine in Sport
Passfield L et al. — Knowledge is power: Issues of measuring training and performance in cycling. J Sports Sci. 2017;35(14):1426-1434 — Journal of Sports Sciences
ACSM — Physical Activity Guidelines for Americans, 2nd Edition (2018) — ACSM
Margaria R et al. — Energy cost of running. J Appl Physiol. 1963;18(2):367-370 — Journal of Applied Physiology