How Many Carbs Are Burned Running A Mile

Running is not only a great way to stay fit and healthy, but it also burns a significant amount of calories. As a runner myself, I’ve always been curious about the specific impact of running on carbohydrate burn. In this article, I will explore the question: How many carbs are burned when running a mile?

To understand the answer to this question, it is important to first have a basic understanding of carbohydrates and how they fuel our bodies during exercise. Carbohydrates are our primary source of energy, and they are stored in our muscles and liver as glycogen. When we engage in physical activity, our bodies break down glycogen to provide fuel.

Several factors contribute to the number of carbs burned when running a mile, including the intensity of the run, the runner’s weight, and their individual metabolic rate. Let’s break it down further:

Intensity of the Run

Running at a higher intensity, such as sprinting or running uphill, requires more energy and therefore burns more carbohydrates. This is because higher-intensity exercise relies more on anaerobic metabolism, which primarily uses carbohydrates as the energy source.

On the other hand, running at a moderate pace, such as a steady jog, primarily utilizes aerobic metabolism, which relies on a combination of carbohydrates and fats. While the exact amount of carbs burned during aerobic exercise varies, studies suggest that approximately 50-60% of the energy comes from carbohydrates.

Runner’s Weight

Body weight plays a role in the number of carbs burned while running a mile. Generally, a heavier runner burns more calories and carbohydrates compared to a lighter runner, as their bodies have to work harder to move their weight.

For example, a study published in the Journal of Sports Sciences found that a 150-pound individual burns approximately 102 calories per mile, while a 200-pound individual burns about 136 calories per mile. This difference in calorie burn also indicates a difference in carbohydrate burn.

Metabolic Rate

Metabolic rate, or the rate at which the body burns calories and carbohydrates, varies from person to person. Some individuals naturally have a higher metabolic rate, allowing them to burn more carbs during exercise.

Factors such as age, gender, and genetics can influence metabolic rate. Additionally, regular exercise and strength training can increase metabolic rate over time, leading to more efficient carbohydrate burning.

While it is challenging to give an exact number of carbs burned when running a mile due to the individual variations mentioned above, it is safe to say that running is an excellent way to burn carbohydrates and improve overall fitness.


Running a mile burns a significant amount of carbohydrates, especially when done at a higher intensity. Factors such as the intensity of the run, the runner’s weight, and their metabolic rate all contribute to the number of carbs burned.

Regardless of the exact number, running consistently and incorporating other forms of cardiovascular exercise into your routine can lead to improvements in overall health and fitness. So, lace up your running shoes and hit the pavement – not only will you burn carbs, but you’ll also enjoy the many other benefits that running has to offer!