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.
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.
|Activity Calories/min.||120 lb.||140 lb.||160 lb.||180 lb|
|Cycling (10 MPH)||5.5||6.4||7.3||8.2|
|Golf (pull//carry clubs)||4.6||5.4||6.2||7|
|Golf (power cart)||2.1||2.5||2.8||3.2|
|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|
Whatever you do–walk, run, swim–do it with passion, and always remember the golden rule: Your mileage may vary!