How Many Calories Does Running Burn? (2019)


How many calories doe running burn

This is an informative topic about how many calories does running burn? As you know that running is a great way to lose weight and increase your cardiovascular endurance.

If you are not someone who is specifically interested in playing sports or hanging out in the gym, so this running activity you can easily perform anywhere, and even you don’t need to buy expensive shoes, doesn’t require any special requirement.

According to a study from the American Council on Exercise, running burns more calories than cycling, swimming, weight training, or even downhill skiing.

Now, we know that running is good for your health, but the question is how many calories running burn, isn’t it? “yes”.

So, there is no fixed answer. However, the number of calories you burn while running completely depends on your metabolic variables like age, body weight, and body composition

Let’s have a look step by step and learn how many estimated calories can burn while running

The Rules Of Running And Weight Loss

1. The faster you run, the more calories you burn- For example, a 160- pound person running at a 12-minute pace (five miles per hour for 30 minutes) would burn around 290 calories and the same person running at a 10-minute per mile pace around 6 miles per hour, would burn 363. calories in that period of time.

2. The more you weight, the more calories you will burn This is not rocket science, it is a common rule. For example, a 140-pounds around (63 kg) person running at a 10 minutes mile roughly 6 miles per hour, will burn 318 calories in 30 minutes.

Similarly, running at the same pace for the same amount of time, a 180-pound person will burn more around 408 calories than the previous one.

If you don’t want to get into the calculation, you can take your calories estimation with the help of this calculator below.

Powered by YAZIO

Remember this is just an estimation. Also, there are not any calculators that can give you 100% accuracy in terms of finding calories.

However, there also apps available that can track your calories as you run with those devices like Fitbit or an honor band, etc.

Keep mind that is just a rough estimate of your caloric expenditure. Even treadmill calorie calculators tend to overestimate the number of calories you burned during a run.

You can just get an idea, then find out your starting point that everybody follows, and play around with it. Do the same thing in order to understand how your body burning calories on what time.

You know the most important things of any successful weight loss plan dedication, patience, accuracy, consistency, and proper diet, etc. If you meet these rules, can achieve your goal for sure.

More To Learn
10 Running Mistakes That You Should Avoid
Does Running Help You Lose Weight
Pull-Up vs Chin-Ups
7 Best Back Exercises To Add Mass

Why Running Is Helpful To You?

Running is great for overall health as we know. While the Centers for Disease Control and Prevention suggests at least 150 of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity per week so as to maintain your health.

Also, running is considered high-intensity exercise, depending on your pace and your fitness level, helps you burn more calories and maintain a healthy weight.

There some running and other exercises benefits.

  • Helps improve symptoms of anxiety and depression
  • Lowering the risk of osteoporosis
  • Helps reduce cholesterol levels to avoid heart disease
  • Lowering blood pressure

That’s why everyone should include running sessions of course with other activities for much better results.

Set Up Your Weight Loss Goal

I have told many times if you follow my blog or regular readers that if you are trying to lose weight by running or doing anything, keep in mind thump of rule, one pound loss requires 3,500 calories simple.

Let’s understand with an example like if you are willing to lose 1 pound per week (this is a reasonable goal), you would need to create a total of 3,500 calorie deficit per week by burning 3,500 calories.

When it comes to the best weight loss plans, this includes both increasing your calories you burned and reducing the calories you eat.

By following this rule, you will be less likely to give up on a training plan and less likely to feel deprived.

In fact, a healthy and safe weight loss rate is between a half to 2 pounds per week. If you want to lose fat faster fat, you may lose muscle mass as well as fat. Which is not a good approach.

Getting Prepared To Lose Weight While Running

If you are new to running or has not any past experienced, you will need to develop the habit of running gradually.

Make sure before following an exercise plan consult to a doctor, especially if you have any health-related conditions like BP, diabetes, and asthma, etc.

After you’ve done all health check-ups, now, it is time to create weight loss running goal.

Simple formula that I have discussed many times, you can follow this formula any fitness related goal.

In order to reach a weight loss goal, and losing 1 pound weight per week, you would need to create 500 calories per day means in 5 days you will create 3,500 calories, which equals to lose 1 pound of weight.

First up, you need to figure out the maintenance calories that you need per day to maintain your current weight. You can use an online calorie calculator to work out the estimated figure.

if you don’t wanna cut your calories with diet, then (TDEE) a total body expenditure calculate can help you find out how many calories you would need to burn 500 calories.

Let’s take an example, in order to create a 500 calories deficit by running, a person with 150-pound weight will have to run at a 10 minute per mile pace for 45 minutes that turns into a running target of around 4.5 miles per day 30.5 miles per week.


Of course, including running into your workout regimen, it’s like a solid template for weight loss. However, it’s not a fixed solution. Over time, most of the runners reach a weight loss plateau where your body stops responding again your goal.

This is where you would need to take your running to the next level by doing hill workouts, or running longer distances to increase the caloric burn effect.

In fact, I would recommend don’t let your plateau hit you. A secret of the plateau is that it tells you now you are better and stronger able to handle with greater intensity and longer runs.

With the help of doing a little effort, you can easily back to the same zone where you were.

I hope this you understand that how many estimated calories running can burn. Share your thoughts below abo it. Keep loving, keep supporting.

Was this post helpful?
Let us know if you liked the post. That’s the only way we can improve.
Powered by Pixelbart

About Manish Upadhyay

My health paradise is committed to bringing some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

View all posts by Manish Upadhyay →

2 Comments on “How Many Calories Does Running Burn? (2019)”

Leave a Reply

Your email address will not be published. Required fields are marked *