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.
Garmin Forerunner 965
Multisport with the training-load and threshold metrics most of these calculations assume you can actually see day to day.
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COROS APEX 2 Series GPS Watch
Sapphire titanium and the longest battery in its class, which is the deciding feature once sessions run past a few hours.
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Favero Assioma Uno Power Meter Pedal
Single-sided pedal power, the cheapest honest way to start training with watts instead of estimating from heart rate.
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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 Calculator