The rule of thumb
Running burns about 0.75 calories per pound per mile. At 150 lb and 5 miles, that is roughly 150 × 0.75 × 5 ≈ 560 calories. In metric terms, the rule is about 1 kcal per kilogram per kilometer: 70 kg over 10 km comes to around 70 × 10 = 700 kcal. (Here, “calories” means the kilocalories shown on food labels.)
The reason: to cover a given distance you have to move your body over that same distance – fast or slow, the work is similar. Running faster burns more per minute, but barely more per mile.
Chart: calories by weight and distance
Estimated burn, rounded, calculated with 0.73 calories per pound per mile (5K = 3.107 mi, 10K = 6.214 mi, half marathon = 13.109 mi):
| Weight | 5K | 10K | Half marathon |
|---|---|---|---|
| 120 lb | 272 | 544 | 1,148 |
| 150 lb | 340 | 680 | 1,435 |
| 180 lb | 408 | 816 | 1,723 |
| 210 lb | 476 | 953 | 2,010 |
Walking compared
Walking burns fewer calories per mile than running because the movement is more economical. Walking briskly or running uphill burns more. For a more precise estimate, experts use tables such as the Compendium of Physical Activities, which rates activities by their energy cost (MET).
What your burn depends on
- Body weight – the most important factor
- Distance and elevation gain
- Running technique and fitness level
- Wind, surface and temperature