A typical mile of running burns roughly 100–150 calories for most people, but the exact number depends a lot on your body and pace.

Quick Scoop

  • Most runners burn about 100–150 calories per mile on flat ground.
  • Lighter runners are closer to the low end; heavier runners are closer to the high end.
  • Speed changes calories per minute , but calories per mile stay surprisingly similar across paces.

Rough estimates by body weight

These are ballpark figures for a flat mile at an easy–moderate pace:

  • Around 120 lb (54 kg): ~90–110 calories per mile.
  • Around 150 lb (68 kg): ~110–130 calories per mile.
  • Around 180 lb (82 kg): ~130–160 calories per mile.

One example: a 120 lb runner doing a 10‑minute mile burns about 114 calories; a 180 lb runner doing that same mile burns about 170 calories. Another example using MET formulas gives about 110–130 calories for a 150 lb runner per 10‑minute mile.

What changes the calories per mile?

  • Weight: Heavier bodies use more energy to cover the same distance.
  • Pace: Faster pace = more calories per minute, but similar per mile, because you finish the mile sooner.
  • Terrain: Hills, trails, wind, and soft surfaces (sand, grass) increase burn versus flat pavement.
  • Form and fitness: Less efficient form and lower fitness often mean slightly more calories burned for the same mile.

Simple way to think about it

For everyday tracking, many coaches tell runners to assume about 100 calories per mile as a simple rule of thumb, then adjust up or down based on weight (less if you’re lighter, more if you’re heavier). It won’t be perfect, but it’s close enough for most training and weight‑loss plans.

“Ultimately, the faster you run and the more you weigh, the more calories you will burn running a mile.”

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Wondering how many calories does a mile run burn? Most runners burn about 100–150 calories per mile, depending on weight, pace, and terrain, with heavier and faster runners burning more.

Information gathered from public forums or data available on the internet and portrayed here.