Running Calories Calculator – The Calories You Burn Running

The number of calories you burn running or walking depends on many factors. Here are some general rules of thumb.


How many calories do you burn running? Here’s the short answer: You burn approximately 100 calories for every mile you run. (Run 12 miles, burn 1,200 calories.)

Your gender, age, height, weight, speed and other factors all affect how many calories you torch when you exercise.

For example, someone who weighs 180 pounds and runs a 10 minute mile will burn about 140 calories. While someone weighing 150 pounds at the same pace will burn about 117 calories.

Related: BMI Calculator for Runners

Calories Burned Running Calculator

Use this calculator to estimate the number of calories you’ve burned or can burn on your next training run or race.

Advanced Calories Calculator

For more precise data, this calculator allows you to enter factors like you age, weight, whether you’re running on a treadmill, resting heart rate and the surface grade.

Running Calorie Calculator – Calories Burned Running

These are some ballpark figures of what you might use running or walking different distances.

  • Run a 5K: 300-400 calories burned
  • Walk a 5K: 140-200 calories burned
  • Run a 10K: 600-700 calories burned
  • Walk a 10K: 250-350 calories burned
  • Run a half marathon: 1,400-1,600 calories burned
  • Walk a half marathon: 650-900 calories burned
  • Run a marathon: 2,800-3,200 calories burned
  • Walk a marathon: 1,600-2,800 calories burned

Running Compared to Other Forms of Exercise

You may be wondering how running stacks up to other forms of exercise in terms of calories burned. The chart below from The American Council on Exercise, shows that compared to every other form of exercise, a good run is going to burn more calories per minute than just about anything else.

Calories Burned From Exercise This chart shows estimated calories burned per minute for an individual at various weights. 
Activity Calories/min. 120 lb. 140 lb. 160 lb. 180 lb
Basketball 7.5 8.8 10 11.3
Bowling 1.2 1.4 1.6 1.9
Cycling (10 MPH) 5.5 6.4 7.3 8.2
Dancing (aerobic) 7.4 8.6 9.8 11.1
Dancing (social) 2.9 3.3 3.7 4.2
Gardening 5 5.9 6.7 7.5
Golf (pull//carry clubs) 4.6 5.4 6.2 7
Golf (power cart) 2.1 2.5 2.8 3.2
Hiking 4.5 5.2 6 6.7
Jogging 9.3 10.8 12.4 13.9
Running 11.4 13.2 15.1 17
Sitting 1.2 1.3 1.5 1.7
Skating (ice and other) 5.9 6.9 7.9 8.8
Skilling (cross country) 7.5 8.8 10 11.3
Skiing (water and downhill) 5.7 6.6 7.6 8.5
Swimming (moderate pace) 7.8 9 10.3 11.6
Tennis 6 6.9 7.9 8.9
Walking 6.5 7.6 8.7 9.7
Weight Training 6.6 7.6 8.7 9.8
SOURCE: https://www.acefitness.org/

Whatever you do–walk, run, swim–do it with passion, and always remember the golden rule: Your mileage may vary!