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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
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