How many calories does running burn?

A general rule is about 100 calories per mile for a 155 lb person. Heavier individuals burn more, and faster speeds burn slightly more per mile.

Does running burn more calories than walking?

Yes, running has a higher MET value. Running a mile burns roughly 50% more calories than walking the same mile.

MET stands for Metabolic Equivalent of Task. A MET of 1 is resting. An activity with a MET of 10 burns 10 times the resting rate.

Free Running Calorie Burn Calculator

Estimate calories burned during a run using the MET method based on speed, body weight, and duration.

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Body Weight

lbs

Running Speed

Duration

minutes

Calories Burned

336 kcal

Calories per Minute11.2 kcal/min

Calories Burned vs Duration

View formula & how it works →

Running Calorie Burn (MET Method)

Calories = MET x 3.5 x Weight(kg) / 200 x Duration(min)

MET (Metabolic Equivalent of Task) values for running increase with speed. A MET of 1 represents resting energy expenditure.

Running MET Values

SpeedMET 5 mph (12 min/mi)8.3 6 mph (10 min/mi)9.8 7 mph (8.5 min/mi)11.0 8 mph (7.5 min/mi)11.8

Example Calculation

A 170 lb person running at 6 mph for 30 minutes.

01Weight in kg = 170 x 0.4536 = 77.1 kg
02Calories = 8.3 x 3.5 x 77.1 / 200 x 30
03= 8.3 x 3.5 x 77.1 / 200 x 30 = 336 kcal

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