Calories Burned Running by Distance & Body Weight
Total calories (gross) burned for each common running distance, by body weight. Based on the standard estimate of 0.74 calories per pound per mile on flat terrain.
| Distance | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb |
|---|---|---|---|---|---|---|
| 1 Mile | 89 | 104 | 118 | 133 | 148 | 163 |
| 5K (3.1 mi) | 276 | 322 | 368 | 414 | 460 | 506 |
| 10K (6.2 mi) | 552 | 644 | 736 | 828 | 920 | 1,012 |
| Half Marathon (13.1 mi) | 1,164 | 1,358 | 1,552 | 1,746 | 1,940 | 2,134 |
| Marathon (26.2 mi) | 2,328 | 2,716 | 3,104 | 3,492 | 3,880 | 4,268 |
Gross calorie estimate on flat ground. Subtract roughly 10–15% if you want net calories (above resting). Hills, heat, and headwind increase the burn.
Calories Burned Per 30 Minutes by Pace
When you run for time rather than distance, faster paces burn more per minute. Values use MET data from the Compendium of Physical Activities for a 30-minute run.
| Pace (min/mile) | Speed | MET | 130 lb | 160 lb | 190 lb |
|---|---|---|---|---|---|
| 12:00 | 5.0 mph | 8.3 | 245 | 301 | 358 |
| 10:00 | 6.0 mph | 9.8 | 289 | 356 | 423 |
| 9:00 | 6.7 mph | 10.5 | 310 | 381 | 453 |
| 8:00 | 7.5 mph | 11.8 | 348 | 429 | 509 |
| 7:00 | 8.6 mph | 12.3 | 363 | 447 | 531 |
| 6:00 | 10.0 mph | 14.5 | 428 | 527 | 626 |
| 5:00 | 12.0 mph | 19.0 | 561 | 690 | 820 |
Calories for a 30-minute run = MET × weight (kg) × 0.5 hr. MET values from the 2011 Compendium of Physical Activities.
The gear these numbers assume
Every pace, zone and power figure on this page assumes something is measuring it. These are the three that cover running, cycling and the threshold work in between.
Multisport with the training-load and threshold metrics most of these calculations assume you can actually see day to day.
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How Running Calories Are Calculated
Per Mile (quick estimate)
Example: 160 lb × 0.74 = 118 cal per mile
By Time (MET method)
Example: 9.8 × 73 kg × 0.5 = 358 cal in 30 min
Why pace barely changes calories per mile: a faster pace has a higher MET (more energy per minute) but covers the mile in less time. The two effects largely cancel, so per-mile burn stays close to 0.74 cal/lb across easy-to-moderate paces. Calories per minute, however, rise sharply with speed.
Want Your Exact Number?
Our Calories Burned Running Calculator factors in your weight, pace, distance, and incline for a personalized estimate.
Open Calories Burned CalculatorFrequently Asked Questions
How many calories does running a mile burn?
Running one mile burns roughly 0.74 calories per pound of body weight, so a 160 lb runner burns about 118 calories per mile and a 200 lb runner about 148 calories. Calories burned per mile stay fairly constant across paces because a faster pace covers the mile in less time, balancing out the higher effort. Heavier runners and hilly terrain burn more.
How many calories do you burn running a 5K?
A 5K (3.1 miles) burns about 276 calories for a 120 lb runner, 368 for a 160 lb runner, and 460 for a 200 lb runner. The exact number depends on body weight, terrain, and running economy, but body weight is the dominant factor. Multiply your per-mile burn by 3.1 for a quick estimate.
How many calories does a marathon burn?
A full marathon (26.2 miles) burns roughly 2,300 calories for a 120 lb runner, about 3,100 for a 160 lb runner, and around 3,900 for a 200 lb runner. This is why marathoners fuel during the race with gels and drinks, since the body can only store about 2,000 calories of glycogen.
Does running faster burn more calories?
Running faster burns more calories per minute, but calories burned per mile change very little with pace because you finish the distance sooner. A faster pace burns slightly more per mile due to higher MET values, but for most runners the per-mile figure of about 0.74 calories per pound is a reliable estimate at any easy-to-moderate pace.