Calories Burned Running 1 Mile: By Weight and Pace Chart
How many calories does running 1 mile burn? Tables by body weight from 110 to 220 lb. Covers jogging 1 mile, slow pace, 150 lb and 200 lb estimates, female calorie burn, and net vs gross.
Running 1 mile burns between 80 and 160 calories depending on body weight and pace. A 154 lb (70 kg) person running a 10-minute mile at 6 mph burns approximately 112 gross calories using MET 9.8 from the 2024 Adult Compendium of Physical Activities. Body weight is the primary driver of 1 mile run calories burned; pace changes the per-mile number by only 10 to 20% across all typical running speeds.
Use the running calorie calculator for a personalized result based on your exact weight and pace. To place your 1-mile output in your full energy budget, start with the TDEE calculator. The full running calories hub covers every distance from 1 mile to marathon.
How Many Calories Does Running 1 Mile Burn by Weight?
The table below shows calories burned running 1 mile at a moderate 6 mph pace (MET 9.8). All values are gross calories.
Body Weight | Calories Burned (1 Mile at 6 mph) |
|---|---|
110 lb (50 kg) | 80 kcal |
120 lb (54 kg) | 89 kcal |
130 lb (59 kg) | 96 kcal |
140 lb (64 kg) | 104 kcal |
150 lb (68 kg) | 112 kcal |
154 lb (70 kg) | 112 kcal |
160 lb (73 kg) | 116 kcal |
170 lb (77 kg) | 126 kcal |
180 lb (82 kg) | 130 kcal |
185 lb (84 kg) | 135 kcal |
200 lb (91 kg) | 145 kcal |
220 lb (100 kg) | 160 kcal |
MET 9.8 at 6 mph on flat terrain. Source: 2024 Adult Compendium of Physical Activities.
How many calories running 1 mile 150 pounds: approximately 112 kcal at a 10-minute mile pace. The quick estimate formula — body weight in pounds × 0.75 — gives 150 × 0.75 = 112.5 kcal, which aligns with the MET table.
How Many Calories Do You Burn Running a Mile at Different Paces?
Running one mile burns how many calories depends on how long you spend on that mile. Faster paces have higher MET values but take less time. These effects almost cancel, keeping per-mile burn stable across speeds.
Calories Burned Running 1 Mile by Pace (154 lb / 70 kg)
Pace | Speed | MET | Time for 1 Mile | Calories Per Mile |
|---|---|---|---|---|
Slow jog | 4 mph | 6.0 | 15.0 min | 94 kcal |
Easy jog | 5 mph | 8.3 | 12.0 min | 99 kcal |
Moderate run | 6 mph | 9.8 | 10.0 min | 112 kcal |
Brisk run | 6.5 mph | 10.5 | 9.2 min | 107 kcal |
Fast run | 7 mph | 11.0 | 8.6 min | 105 kcal |
Race effort | 8 mph | 11.8 | 7.5 min | 98 kcal |
Hard sprint | 9 mph | 12.8 | 6.7 min | 95 kcal |
Values at 70 kg on flat terrain.
Calories burned running 1 mile at slow pace (4 mph) are approximately 94 kcal for a 154 lb person versus 112 kcal at 6 mph — a 16% difference despite a 50% difference in speed. The per-mile stability across paces confirms that distance and weight are the real levers, not how fast you run.
Calories Burned Jogging 1 Mile vs Running 1 Mile
Calories burned jogging 1 mile differ minimally from running 1 mile because both cover the same distance. The slower jogging pace carries a lower MET but the runner spends more time on the course.
Activity | Speed | MET | Time / Mile | Calories Per Mile (70 kg) |
|---|---|---|---|---|
Slow jog | 4 mph | 6.0 | 15 min | 94 kcal |
Moderate jog | 5 mph | 8.3 | 12 min | 99 kcal |
Running | 6 mph | 9.8 | 10 min | 112 kcal |
Fast running | 8 mph | 11.8 | 7.5 min | 98 kcal |
Jogging 1 mile at 5 mph burns approximately 99 kcal for a 154 lb person. Running the same mile at 6 mph burns 112 kcal — a 13% difference. The key practical trade-off is time: jogging takes 2 minutes longer per mile but burns nearly the same total calories.
Gross vs. Net Calories Burned Running 1 Mile
Net calories burned running 1 mile subtract resting metabolic rate (RMR) during the run time, showing only the additional energy from the exercise.
For a 154 lb (70 kg) person running 1 mile at 6 mph in 10 minutes:
Metric | Value |
|---|---|
Gross calories burned | 112 kcal |
RMR during 10 minutes (~0.7 kcal/min) | ~7 kcal |
Net calories burned | ~105 kcal |
Net calories burned running 1 mile are approximately 6 to 8% below gross calories. For weight management tracking, net calories represent the true additional deficit created by running beyond normal resting burn.
How Many Calories Does Running 1 Mile Burn for a 200-Pound Man?
A 1 mile run 200 pound man at 6 mph burns approximately 145 gross calories. At a slower 5 mph jog the same person burns approximately 133 calories per mile. At a hard 8 mph the output is approximately 142 kcal per mile.
The 100-calorie rule significantly underestimates for 200 lb runners. The more accurate formula — body weight in pounds × 0.75 — gives 200 × 0.75 = 150 kcal per mile, which aligns with the MET table.
Running 1 Mile Calorie Burn for Female Runners
Running 1 mile calorie burn female uses the same MET formula as male runners. The formula applies body weight in kilograms — sex is not a variable. A 140 lb female and a 140 lb male runner at equal pace burn equal gross calories per mile.
Typical female calorie burn per mile at common body weights:
Female Body Weight | Calories Per Mile (6 mph) |
|---|---|
120 lb (54 kg) | 89 kcal |
130 lb (59 kg) | 96 kcal |
140 lb (64 kg) | 104 kcal |
150 lb (68 kg) | 112 kcal |
160 lb (73 kg) | 116 kcal |
170 lb (77 kg) | 126 kcal |
The CDC reports the average American female weighs approximately 170 lb (77 kg). A 170 lb woman running 1 mile at 6 mph burns approximately 126 kcal per mile.
How Many Calories Does Running 1 Mile Every Day Burn?
Running 1 mile per day burns approximately 112 calories per session for a 154 lb person. Weekly and monthly calorie totals:
Body Weight | Cal / Mile | 7-Day Total | 30-Day Total |
|---|---|---|---|
130 lb (59 kg) | 96 kcal | 672 kcal | 2,880 kcal |
154 lb (70 kg) | 112 kcal | 784 kcal | 3,360 kcal |
185 lb (84 kg) | 135 kcal | 945 kcal | 4,050 kcal |
220 lb (100 kg) | 160 kcal | 1,120 kcal | 4,800 kcal |
Based on 6 mph on flat ground. 3,500 kcal ≈ 1 lb fat.
A 185 lb person running 1 mile every day for 30 days burns 4,050 calories — approximately 1.2 lb of fat without any dietary changes. Building from 1 mile per day is a proven starting point for new runners. The natural progression adds a second mile, covered on the calories burned running 2 miles page.
Running vs. Walking 1 Mile: Which Burns More Calories?
Running burns approximately 27% more calories per mile than brisk walking for the same body weight.
Activity | Speed | Calories Per Mile (70 kg) | Time Per Mile |
|---|---|---|---|
Running | 6 mph | 112 kcal | 10 min |
Jogging | 5 mph | 99 kcal | 12 min |
Brisk walking | 4 mph | 88 kcal | 15 min |
Moderate walking | 3 mph | 65 kcal | 20 min |
The 24-calorie per mile advantage of running over brisk walking is modest. The real difference is time: running covers a mile in 10 minutes versus 15 minutes for brisk walking. Over 30 minutes, running covers 3 miles and burns 336 kcal; brisk walking covers 2 miles and burns 176 kcal — a 91% calorie gap from the same time investment.
Frequently Asked Questions About Calories Burned Running 1 Mile
How Many Calories Does Running 1 Mile Burn?
Running 1 mile burns between 80 and 160 calories depending on body weight. A 130 lb person burns approximately 96 kcal per mile; a 154 lb person burns approximately 112 kcal; a 200 lb person burns approximately 145 kcal. All values are at a moderate 6 mph pace on flat ground.
How Many Calories in a 1 Mile Run at Slow Pace?
Calories burned running 1 mile slow pace (4 mph jog, MET 6.0) are approximately 94 kcal for a 154 lb person. A 185 lb person jogging 1 mile at 4 mph burns approximately 113 kcal. Slow pace reduces per-mile burn by only 16 to 18% compared to moderate running.
How Accurate Is the 100 Calorie Per Mile Rule for 1 Mile?
The 100-calorie rule is most accurate for runners weighing 130 to 145 lb at moderate pace. For a 150 lb runner, the actual burn is closer to 112 kcal per mile. For a 200 lb runner it is 145 kcal per mile — 45% above the rule. Use the formula: weight in pounds × 0.75 for a more accurate gross estimate.
Does Running 1 Mile Uphill Burn More?
Running 1 mile uphill at a 5% grade burns approximately 30 to 40% more calories than flat-ground running. A 154 lb person who burns 112 kcal per flat mile burns approximately 146 to 157 kcal on a 5% uphill mile at the same effort. For the calorie breakdown of longer uphill runs and treadmill incline options, see the per-mile calories page.