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Calories burned running

A 12 min/mile run is 8.5 MET in the 2024 Adult Compendium (code 12030), the code for 5.0–5.2 mph. For a 170 lb adult (77.1 kg) that is about 655 kcal in one hour: 8.5 × 77.1. A 10 min/mile run (6–6.3 mph) is 9.3 MET (code 12050), about 717 kcal per hour at the same weight. A 13 min/mile run (4–4.2 mph) is 6.5 MET (code 12028), about 501 kcal per hour.

13 min/mile · 6.5 MET

501

kcal/hr

12 min/mile · 8.5 MET

655

kcal/hr

10 min/mile · 9.3 MET

717

kcal/hr

For a 170 lb adult.

Calculator

MET-based formula. Adjust weight and duration.

Calories burned

655 kcal

170 lb · 60 min · 12 min/mile · 8.5 MET

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What it is

Level running at a stated pace. 8.5 MET is the 2024 Compendium code for 5.0–5.2 mph (12 min/mile). The hour figure is a gross estimate, kcal ≈ MET × kg × hours, not a lab measurement.

What changes the burn

  • Pace — 13 min/mile (4–4.2 mph) is 6.5 MET (code 12028); 12 min/mile (5.0–5.2 mph) is 8.5 MET (12030); 10 min/mile (6–6.3 mph) is 9.3 MET (12050)
  • An 8 min/mile run (7.5 mph) is 11.8 MET (code 12080), its own code
  • Body weight — the hour figures on this page use 170 lb (77.1 kg)
  • A 6.0 mph run on a 5% incline is 13.3 MET (code 12260), not a percent added to the flat 10 min/mile code

FAQ

How many calories does running burn in an hour?
At 12 min/mile, about 655 kcal for a 170 lb (77.1 kg) adult: 8.5 MET × 77.1 kg × 1 hour, from 2024 Adult Compendium code 12030. A 10 min/mile run is 9.3 MET (code 12050), about 717 kcal per hour at the same weight. A 13 min/mile run is 6.5 MET (code 12028), about 501 kcal per hour. That is a gross estimate, not a lab measurement.
How many calories does running burn per mile?
The 2024 Adult Compendium does not publish a calories-per-mile code. A 12 min/mile run is 8.5 MET for the hour spent running (code 12030), about 655 kcal for a 170 lb adult. A faster pace is a different code and a different hour figure.

How calories burned is calculated

kcal = MET × kg × h

Running · MET 8.5 · ≈ 655 kcal/hr · 77.1 kg · 12 min/mile · 8.5 MET

2024 Adult Compendium of Physical Activities : code 12028 is 6.5 MET at 4–4.2 mph (13 min/mile), code 12030 is 8.5 MET at 5.0–5.2 mph (12 min/mile), code 12050 is 9.3 MET at 6–6.3 mph (10 min/mile). Gross kcal ≈ MET × kg × hours, using 77.1 kg (170 lb) on this page. Not a lab measurement for you.

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