How Much Does Running A Mile Burn

Running a mile can be a challenging endeavor, but it often leaves us wondering about the number of calories burned in the process. As a fitness enthusiast and avid runner, I have always been curious about the impact of running on my calorie expenditure. In this article, I will delve into the question of how much does running a mile burn and provide you with some insights based on my personal experiences and research.

Understanding Calorie Burn

Before we dive into the specifics, it’s important to understand the concept of calorie burn. Calories are a unit of energy, and when we engage in physical activities such as running, our bodies burn calories to fuel the activity. The number of calories burned during a run depends on various factors, including body weight, running speed, and terrain.

The Factors at Play

One of the primary factors determining calorie burn during running is body weight. As a general rule, the more you weigh, the more calories you will burn. This is because your body has to work harder to move a heavier load. For example, a person weighing 150 pounds may burn around 100 calories per mile, while someone weighing 200 pounds could burn closer to 130 calories per mile.

Another significant factor is running speed. The faster you run, the more energy you exert, leading to a higher calorie burn. Running at a moderate pace of around 6 miles per hour can burn approximately 100 calories per mile. If you pick up the pace to 8 miles per hour, you can expect to burn around 125 calories per mile.

Terrain also plays a role in the calorie burn equation. Running on flat surfaces requires less effort compared to running uphill or on uneven terrain. When you tackle hills or challenging trails, your body has to work harder, resulting in a higher calorie burn.

Calculating Calorie Burn

If you want a more accurate estimate of how many calories you burn while running a mile, you can use an online calculator or a fitness tracker. These tools take into account factors such as weight, speed, and terrain to provide a more tailored estimate.

However, it’s worth noting that these calculators are just estimates. Each individual’s metabolism and running efficiency can vary, so the actual calorie burn may differ slightly from the calculated value. Nevertheless, they can serve as a useful guideline to understand the approximate number of calories burned during your runs.

Remember the Afterburn

One important aspect to keep in mind is the “afterburn” effect of running. After a run, your body continues to burn calories at a higher rate as it works to recover and restore your muscles. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), can contribute to additional calorie burn even after you’ve finished running.


So, how much does running a mile burn? The answer depends on various factors, including body weight, running speed, and terrain. While it’s difficult to provide an exact number, a rough estimate suggests that running a mile can burn around 100 to 130 calories. Remember, these numbers are just approximations, and individual results may vary.

Regardless of the precise number, running is an excellent form of exercise that offers numerous health benefits beyond calorie burn. It improves cardiovascular fitness, strengthens muscles, and boosts overall well-being. So, lace up your running shoes, hit the pavement, and enjoy the incredible physical and mental rewards!