Calories come from your weight, your time, and how hard the pace is
The estimate uses MET, a measure of exercise intensity. Multiply the MET value for your pace by your weight in kilograms and your time in hours. A faster pace has a higher MET, but it also finishes the distance sooner.
MET by running pace
| Pace | Speed | MET | Effort |
|---|---|---|---|
| 12:00 / mi | 5.0 mph | 8.5 | Easy jog |
| 10:00 / mi | 6.0 mph | 9.3 | Steady training |
| 8:34 / mi | 7.0 mph | 11.0 | Fast |
| 7:30 / mi | 8.0 mph | 11.8 | Very fast |
| 6:40 / mi | 9.0 mph | 13.0 | Race pace |
One MET is the energy you use sitting still. Running sits at roughly 8 to 15 METs, versus about 3.5 for a walk.
Calories per mile by body weight
| Body weight | Per mile | Per km |
|---|---|---|
| 120 lb (55 kg) | ~85 kcal | ~53 kcal |
| 150 lb (68 kg) | ~105 kcal | ~65 kcal |
| 180 lb (82 kg) | ~127 kcal | ~79 kcal |
| 200 lb (91 kg) | ~140 kcal | ~87 kcal |
| 220 lb (100 kg) | ~155 kcal | ~96 kcal |
Distance and weight set the burn; pace barely moves the per-mile figure. Hills, sand or a headwind add 10 percent or more.
Common questions
How many calories does running burn per mile?
Roughly your body weight in pounds times 0.7, so about 105 kcal per mile for a 150 lb runner and 140 kcal for a 200 lb runner. Weight drives this far more than pace, because one mile is one mile whether you run it fast or slow.
Does running faster burn more calories?
Per minute, yes, because a faster pace has a higher MET. Per mile the totals are close, since a faster run covers the same distance in less time. Faster running mainly saves time and adds a small afterburn effect.
Are the calorie counts on my watch accurate?
They tend to run high. Wrist devices often overestimate calorie burn by 10 to 40 percent because they infer effort from heart rate and motion rather than measuring oxygen use. Treat any figure as an estimate.
