How Many Calories Do You Burn Running A Mile

Running is not just a form of exercise; it’s a passion that I have cultivated over the years. It’s a great way to stay fit, improve cardiovascular health, and clear my mind. One question that often crosses my mind while I’m out on a run is, “How many calories am I burning?” Specifically, I wonder how many calories I burn when I run a mile. So, I decided to delve deep into the subject and share my findings with you.

Before we get into the numbers, it’s important to note that the number of calories burned while running a mile can vary depending on a variety of factors. These factors include the runner’s weight, pace, running form, and terrain. So, the numbers I’ll be sharing are based on averages and should be taken as a rough estimate.

Weight and Calories Burned

One of the most significant factors that influence the number of calories burned while running is body weight. The more you weigh, the more calories you will burn. For example, a person weighing 150 pounds will burn around 100 calories per mile, while a person weighing 200 pounds will burn around 133 calories per mile. This is because it takes more effort to move a heavier body.

Pace and Calories Burned

Another crucial factor to consider is your running pace. The faster you run, the more calories you will burn in a shorter amount of time. Running at a moderate pace of 6 miles per hour, you can expect to burn around 112 calories per mile. If you pick up the pace to 8 miles per hour, you can burn approximately 148 calories per mile. So, if your primary goal is calorie burn, consider increasing your running speed.

Running Form and Calories Burned

Your running form also plays a role in the number of calories you burn. Efficient running form involves maintaining an upright posture, landing lightly on your feet, and driving your arms forward and backward. When you have good running form, you engage more muscles, resulting in a higher calorie burn. So, paying attention to your form can help you maximize your calorie burn while running a mile.

Terrain and Calories Burned

The terrain on which you run can also impact the number of calories burned. Running on flat ground requires less effort compared to running uphill or on uneven surfaces. When you run uphill, you engage your leg muscles more, leading to a higher calorie burn. So, if you’re looking to challenge yourself and burn more calories, consider incorporating hilly routes into your running routine.

Based on the factors mentioned above, the number of calories burned while running a mile can range from around 100 to 150 calories for the average person. It’s important to remember that these numbers are estimates and can vary from person to person.


Running a mile not only improves your cardiovascular fitness but also helps you burn calories. The number of calories you burn depends on factors such as your weight, running pace, form, and terrain. By understanding these factors and making appropriate adjustments, you can optimize your calorie burn while enjoying the many benefits of running.