How Many Calories Do You Burn Running A Mile?

calories burned
September 11, 2023 ( PR Submission Site )

The number of calories burned while running a mile varies depending on several factors, including your body weight, running speed, and running efficiency. On average, a person weighing around 155 pounds (70.3 kilograms) can burn approximately 100 to 130 calories when running a mile at a moderate pace (around 5 miles per hour or a 12-minute mile pace). Certainly, let’s delve a bit deeper into the factors that influence the number of calories burned while running a mile:

The Number Of Calories Burned While Running A Mile

1. Body Weight:

Your body weight is a significant determinant of calorie expenditure while running. Heavier individuals typically burn more calories because it requires more energy to move a heavier body over the same distance. Conversely, lighter individuals may burn fewer calories for the same activity.

2. Running Speed:

The speed at which you run has a direct impact on calorie burn. Running faster generally requires more energy and burns more calories per mile compared to running at a slower pace. Sprinting, for example, burns more calories per mile than jogging.

3. Running Efficiency:

Your running form and technique play a role in calorie expenditure. Efficient runners tend to use less energy and therefore burn fewer calories for the same distance. Proper running form, including a smooth stride and relaxed upper body, can improve your running efficiency.

4. Terrain:

Running on different types of terrain can also affect calorie burn. Running uphill or on uneven terrain demands more effort and burns more calories than running on a flat surface. This is because your body has to work harder to overcome resistance.

5. Environmental Factors:

Weather conditions, such as wind and temperature, can impact calorie expenditure. Running against the wind or in extreme heat or cold may require additional energy and lead to slightly higher calorie burn.

6. Fitness Level:

Your fitness level and training background can influence your calorie burn. More experienced runners tend to have better cardiovascular fitness and running economy, which can affect calorie expenditure.

7. Muscle Mass:

Muscle burns more calories at rest than fat. Individuals with a higher proportion of muscle mass may burn slightly more calories during physical activities, including running. Here’s a rough estimate of calories burned per mile for individuals of different weights at a moderate running pace:

  • 125 pounds (56.7 kg): Approximately 80 to 105 calories per mile.
  • 155 pounds (70.3 kg): Approximately 100 to 130 calories per mile.
  • 185 pounds (83.9 kg): Approximately 120 to 155 calories per mile.

Please keep in mind that running faster or slower, as well as the terrain (e.g., uphill vs. flat), can significantly affect the number of calories burned. Running with better form and efficiency can also impact calorie expenditure. For a more accurate estimation of the calories you burn while running, you can use fitness tracking devices, smartphone apps, or online calculators that consider your specific details, including body weight, running speed, and duration.

These tools can provide a more personalized estimate of your calorie burn during your runs. I recommend the DeerRun Treadmill. You can run on the DeerRun smart treadmill with the PitPat app to track your data at anytime.


The number of calories burned while running a mile varies depending on several factors, including your body weight, running speed, and running efficiency.

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