You typically burn about 100–150 calories per mile when running, but the exact number depends mostly on your weight and pace.

Quick Scoop

For an average runner on flat ground:

  • Many estimates cluster around ~100 calories per mile for a person around 150 pounds running at a moderate pace.
  • Lighter runners usually burn a bit under 100 calories per mile ; heavier runners can burn well over 120–150 calories per mile.
  • Running faster slightly increases calories per mile, but speed changes calories per minute more than calories per mile.

Rough rule of thumb by weight

These are ballpark per‑mile numbers for steady running on level ground:

  • 120 lb (54 kg): about 90–110 calories per mile.
  • 150 lb (68 kg): about 100–120 calories per mile.
  • 180 lb (82 kg): about 120–150+ calories per mile.

Why it varies

Several factors change how many calories you burn running a mile:

  • Body weight : Heavier bodies require more energy to move, so they burn more calories per mile.
  • Pace and intensity : Faster, harder efforts slightly raise calories per mile and clearly raise calories per minute.
  • Terrain and conditions : Hills, trails, wind, and heat all push your energy use up versus an easy mile on a treadmill.
  • Running form and efficiency : More efficient runners may burn fewer calories for the same distance because they waste less energy.

A common scientific way to estimate this uses METs (metabolic equivalents) and your body weight:
Calories per minute=METs×3.5×weight (kg)/200\text{Calories per minute}=\text{METs}\times 3.5\times \text{weight (kg)}/200Calories per minute=METs×3.5×weight (kg)/200.

Then you multiply by how many minutes it takes you to run a mile.

Mini example

Imagine a 150 lb (68 kg) runner doing a 10‑minute mile (about 6 mph):

  • A 10‑minute mile is about 9–9.5 METs.
  • That works out to roughly 11 calories per minute , or about 110 calories for the mile.

Takeaway

If you just want a quick estimate , using “about 100 calories per mile” is reasonable for many adults, then adjust up if you’re heavier and down if you’re lighter.