Nutrition And Weight Loss

How Many Calories Does Running Burn?

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If you are looking for an exercise that will enable you to burn the highest amount of calories, then running is a perfect choice. In fact, research has shown that running burns more calories compared with many other forms of exercise.

A majority of people who hope to lose weight through running have been asking themselves this simple question. How many calories does running burn? Well, the amount of calories you will burn depends on a number of factors that include:


The faster you run per minute, the more calories you will burn. This is because your body will have to work harder so as to sustain the pace, it will require more energy to pump and deliver oxygen to the muscles. Calories are the source of that energy, the harder you work the more you use them. A person that weighs 160 pounds running at a 12 minutes pace that are 5mph for 30 minutes would burn 290 calories. The same person running at 10 minutes per mile pace (6mph) for 30 minutes would burn 363 calories.

Body Weight

Your body weight will significantly affect the number of calories you will burn during a running exercise. The more your body weighs, the more calories you will burn. A bigger body will exert more effort and expend more energy running the same pace as an individual with a small body. An individual that weigh 140pounds running at 10 minutes per mile (6mph) for 30 minutes will burn 318 calories.

Running at the same pace and at the same amount of time, a person that weighs 180 pounds will burn 408 calories.


The longer you are on the road, the more calories you are going to use. In fact, research has revealed that exercising for long durations of more than 250 minutes weekly are associated with significant weight loss. A person, who weighs 155 pounds running for 30 minutes, doubles his calories burning rate from 409 calories to 818 calories running for an hour at a pace of 6.7 mph.

Air Temperature

The air temperature in the environment you are running in will affects how many calories you will burn. Hot weather will increase the number of calories your body will burn; this is because your body will use additional energy to cool off itself down. Exercising during cold weather will burn fewer calories unless your body is shivering during the exercise. However, exercising in a moderate to warm temperature is best for exercising for long hours and burning fat, which in overall leads to a higher calorie expenditure.


If you are going uphill during your run, you will be burning more calories than you would when you are running on an even surface. Running on a hill will require you to engage more muscles and lift your leg much higher which uses more calories. Running on a surface incline at 5% can help in burning 100 extra calories compared to running on an even ground.

Bottom Line

In a nutshell, not all runs are created equal. As shown above, different factors affect the number of calories you will burn when running. By knowing that, you can now tailor your running workout to fit your goals and start racing towards them to leave calories and fat safely behind.

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