Most people burn around 100 calories per mile when running, but the real number for you can vary roughly from about 70 to 170 calories depending mainly on body weight, pace, and terrain.

Quick Scoop

  • A common rule of thumb: ~100 calories per mile for a runner around 150 lb.
  • Lighter runners may burn closer to 70–110 calories per mile , heavier runners can burn 120–170+ calories per mile at the same pace.
  • Example:
    • 120 lb person running a 10‑minute mile ≈ 114 calories.
* 150 lb person running a 10‑minute mile ≈ **110 calories**.

* 180 lb person running a 10‑minute mile ≈ **170 calories**.

What actually changes the number?

  • Body weight : The heavier you are, the more energy it takes to move your body over the same distance, so calories per mile go up.
  • Speed/effort : Faster, harder efforts (like a 7–8 minute mile vs a 12–15 minute mile) can modestly increase calories burned per minute, though per‑mile burn stays in a similar ballpark for most runners.
  • Terrain & conditions: Hills, trails, wind, and softer surfaces make your muscles work harder and can push the calorie burn higher than on a flat treadmill or track.
  • Running form & fitness: Less efficient mechanics (more vertical bounce, longer ground contact, poor technique) tend to use more energy, while very efficient, well‑trained runners may burn slightly fewer calories at the same pace and distance.

A simple way to estimate

If you want a rough personal estimate:

  1. Start with 100 calories per mile as a baseline.
  2. If you are much lighter than 150 lb , subtract a bit (for example, 120 lb might be closer to 75–115 calories per mile depending on pace).
  1. If you are heavier than 150 lb , add some (for example, 180 lb might be around 140–180 calories per mile).

For casual tracking or weight‑loss goals, this rough estimate is usually “good enough,” and trying to be ultra‑precise mostly matters only if you’re tightly managing performance or nutrition.

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