Calories burned running
Running is the highest calorie-burn cardio per minute for most people. Pace dictates intensity — a 12-min/mile jog and a 7-min/mile tempo run are different worlds metabolically.
Light
463
kcal/hr
Moderate
756
kcal/hr
Vigorous
1041
kcal/hr
For a 170 lb adult.
Calculator
MET-based formula. Adjust weight and duration.
Calories burned
756 kcal
170 lb · 60 min · moderate
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What it is
Continuous running — pace and terrain affect intensity. Track running, road running, and treadmill running burn similar calories at the same pace.
What changes the burn
- Pace — fastest single lever (8-min vs 12-min mile = 40% more calories)
- Body weight — heavier runners burn proportionally more
- Terrain — hills add 10-30% to flat-ground burn
- Wind/temperature — extreme cold/heat can add 5-10%
FAQ
How many calories does running burn per mile?
Roughly your body weight in pounds = calories per mile. A 170 lb runner burns ~170 kcal/mile regardless of pace; total time changes more with pace.
Does running fast burn more calories than running slow?
Per mile: similar (slight increase at very high speeds). Per hour: yes — faster pace covers more miles in the same time.
How calories burned is calculated
kcal = MET × kg × h
Running · MET 9.8 · ≈ 756 kcal/hr · 77 kg · moderate
Compendium of Physical Activities