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Calories Burned While Running | Chart

Your Run Burned How Many Calories?

Whether you run on a treadmill and glance at the display, or keep track of your run outside with a GPS, you understand that it's nice to know how many calories you're burning, especially if weight loss is one of your goals.

Here's a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savored at lunch.

*Calculations based on a 130-pound woman

Miles per hour Minutes per mile Calories burned in 20 minutes Calories burned in 30 minutes Calories burned in 45 minutes Calories burned in 60 minutes
3.0 20:00 66 99 149 199
3.5 17:00 72 108 162 216
4.0 15:00 81 122 182 243
4.6 13:00 90 135 202 270
5.0 12:00 144 216 324 432
5.5 11:00 162 243 364 486
6.0 10:00 180 270 405 540
6.6 9:00 200 300 450 600
7.0 8:30 214 321 482 643
7.5 8:00 225 338 506 675
8.0 7:30 243 364 547 729
8.5 7:00 261 391 587 783
9.2 6:30 279 418 628 837
10.0 6:00 297 446 668 891
Image Source: POPSUGAR Photography / Glen Giffen
SergeBoisvert SergeBoisvert 5 years
The number of calories you need each and every day are different from one individual to another and to be able to function these details you'll would like to know many different elements of details about all by yourself which will assist you in making your own formula. Down below in the the number of calories do I need to have a day shed extra pounds calculator area we will offer straightforward clarification as to the way to you could make your very own calculations to determine what number of calories you have to have a day.
Jagan2426985 Jagan2426985 5 years
Dear Sir,  My weight is 85 kgs,how to burn calories?
Delicious-Diets-Design Delicious-Diets-Design 5 years
Very useful table. Just curiosity, what is the source of this table?:-)
LazyHealthy LazyHealthy 5 years
This is really nice for estimating, but I'm a 130 pound woman and when I run with a hrm my actual calories burned values are a bit higher.
evamccaul evamccaul 7 years
hi there im new to running sugar, and also new to running...I am relatively fit and have been spinning alot im just hoping for some kind of starter plan so i can track my progress which is the only thing that will keep me interested if im aiming for certain goals - also looking for some good albums to put on the ipod....all help would be welcome! thanks
notinthemood notinthemood 7 years
I don't put too much stock into the calorie counts... I like to see high numbers, but I know my body pretty well and I know that I burn calories much slower than other people so the real count must be lower. Instead of counting calories eaten and burned, it's better to eat as though you're not doing any workout at all, and then to add something high in protein and low in fat if you do more than 5 miles to what you'd eat in the day anyway. If you're not Michael Phelps, you probably don't need to "eat-to-burn".
ella1978 ella1978 7 years
faux cat, it has taken me a while, but I am up to 5 mph when running a distance. I will do sprints at like 6 mph. I am not a runner, never have been, never will be, but it seems to really be helping with weight loss. I sort of feel that once I'm at about 5.5 mph I will start extending distance instead of speed. I run after my elliptical workouts, as a supplement. I could do the elliptical for an hour, but running is TOTALLY different on your lungs!!! I used to get winded & have an extremely high heart rate in 3 minutes jogging at 3.5 miles an hour when I started. Now I run 15 at 5 mph and my heart rate is only about 165 (just over 80%) & I'm not super tired. I have bad knees, so I don't plan on running as my main exercise, but it has really helped kick start my metobolism & has really helped my lung capacit!
fauxcat fauxcat 7 years
I just recently got back into running (although I was never a big runner to begin with) and jog around 4mph, sometimes a little faster, on a 2 incline. The difference between 4 and 5 really -is- substantial! I'm going to try to work up to 5. My endurance sucks; I -look- like I'm in pretty good shape, but I can only do a mile running and then I'm pretty much down to walking (although I can easily fast-walk 6 miles or more). Hopefully it'll improve with time and effort, right? :)
insanitypepper insanitypepper 7 years
The incline options on Calories per Hour are listed in the Activity Calculator under Treadmill.
califab califab 7 years
insanitypepper there is no incline option on the running calculator on that site??
chloe-bella chloe-bella 7 years
This chart is really helpful. I've always operated under the assumption that running at a 10 min/mi pace burns 100 calories per hour, so I'm glad to see I wasn't too far off. Even when I run faster, I still tell myself I'm burning 100 calories per mile because I figure it's better to underestimate than to overestimate.
insanitypepper insanitypepper 7 years
I like the activity calculator on for finding the number of calories burned at various speeds & inclines.
TidalWave TidalWave 7 years
Not enough!!
Soniabonya Soniabonya 7 years
I usually do intervals between 3.5-8 and have the incline at 2. 10 mph scares me. I already trip over myself walking so I can only imagine myself face planting on the treadmill and then flying off it in the middle of the gym. ;)
mamasitamalita mamasitamalita 7 years
yes I too would like to know about inclines and what intervals does to alter these #s
califab califab 7 years
I feel like incline is never addressed in the running articles, and it makes such a big difference. Do you know what this chart info would be at say 1,2,3 and 4 inclines? I never run flat because the calorie burn is too slow and it keeps you more prepared to run outdoors. (I always wonder outdoors if the downhill half of the run is super low calorie burning.)
clearskies clearskies 7 years
Alright, I'm just going to admit it, I usually add 5 lbs to my weight so that my calorie burn is higher! I like jogging at 6.0, it doesn't exhaust me and I can run a lot longer. I used to run at 7.5-8.0 because one of my friends I used to workout with ran at that speed but when she moved away I went back to 6.0 and now I'm much happier and I don't dread the treadmill as much!
Vanonymous Vanonymous 7 years
Wow, the difference between 4.0 and 5.0 is a lot. It's funny, b/c I find 4.0 harder than 5.0. 4.0 is a super fast walk. 5.0 is a slow jog for me. I try to stay around 6.5 if I'm just running. If I'm doing intervals I range from 5.5 (resting) to 9 (sprint). I tried having my sprint interval at 10 and gave myself some awful shin splints. Keeping it at 9.0 for now!
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