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Running Calorie Calculator

Estimate calories burned while running based on your weight and distance. Plan your weight loss journey effectively.

✅ Reviewed by Sarah Jenkins, RD • Last Updated: Nov 2025

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Understanding Running Calories

Running is one of the most efficient ways to burn calories. The amount of energy expenditure depends largely on your body mass and the distance you cover. Heavier individuals burn more calories per mile because it takes more energy to move their body.

Factors Affecting Calorie Burn

  • Body Weight: The biggest factor. More weight = more energy required.
  • Speed/Intensity: Running faster burns slightly more calories due to increased wind resistance and biomechanical inefficiency, but the difference per mile is small compared to weight.
  • Incline: Running uphill significantly increases calorie burn.
  • Terrain: Trail running or running on sand requires more energy than running on pavement.

⚠️ Estimation Only

This calculator provides an estimate based on average metabolic rates. Individual results can vary based on running economy, fitness level, and environmental conditions.

💡 Expert Tip from Sarah Jenkins, RD

If you're running for weight loss, consistency beats intensity. It's better to run at a moderate pace for 30 minutes 4 times a week than to sprint for 15 minutes once a week.

Frequently Asked Questions

How many calories does running burn?

On average, running burns about 100 calories per mile (or roughly 60 calories per kilometer), but this varies significantly based on your body weight and running efficiency.

Does running faster burn more calories?

Yes, but the difference per mile is relatively small. Running faster burns more calories per minute, but over a set distance, the total calorie burn is primarily determined by your weight and the distance covered.

Is running better than walking for weight loss?

Running burns calories faster than walking, making it more time-efficient for weight loss. However, walking is lower impact and can be sustained for longer durations, which is also effective.