Running a mile burns approximately 80 to 147 calories depending primarily on your body weight. A 160-pound runner burns about 107 calories per mile regardless of pace. Heavier runners burn more calories per mile, while lighter runners burn fewer. Running speed affects calories per minute, but total calories per mile stays relatively constant.
Calories Burned Running 1 Mile by Body Weight
Calories
Calories Burned Per Mile by Weight
The general formula is approximately 0.67 calories per pound per mile for running. A 120-pound person burns about 80 calories per mile, a 160-pound person burns 107, and a 200-pound person burns 133. These estimates apply at any running speed because the energy cost of covering a mile on foot is primarily determined by body weight.
Running vs Walking Calorie Burn
Running burns roughly 30% more calories per mile than walking at the same distance. A 160-pound person burns about 107 calories running a mile versus 80 calories walking it. Running also creates an “afterburn” effect (excess post-exercise oxygen consumption) that elevates calorie burn for 1-2 hours after the run.
Factors That Increase Calorie Burn
- Hills and incline: Running uphill increases calorie burn by 10-30% per mile
- Trail or soft surfaces: Uneven terrain requires more energy than flat pavement
- Wind resistance: Running into a headwind increases effort and calorie expenditure
- Higher body weight: More mass to move means more calories burned
Get Your Exact Calorie Burn
Use our Running Benchmark Calculator to calculate personalized calories burned based on your weight, distance, pace, terrain, and surface type.