How many calories does running a mile burn?

Running one mile burns approximately 80-120 calories depending on your weight. A 155 lb person burns about 100 calories per mile. The calorie burn per mile is relatively consistent regardless of pace—running faster just gets you there sooner.

Does running burn more calories than walking?

Yes, running burns about 2x more calories per minute than walking. Running at 6 mph burns ~10 calories/min vs ~4 calories/min walking at 3.5 mph. However, per mile, the difference is smaller (running ~100 cal/mile vs walking ~80 cal/mile).

How long should I run to burn 500 calories?

A 155 lb person needs to run about 45-50 minutes at 6 mph to burn 500 calories. Heavier runners burn 500 calories faster; a 185 lb person burns 500 calories in about 40 minutes. Running faster also reduces the time needed.

Is running or HIIT better for burning calories?

Both are highly effective. Running burns more calories during the workout (9-12 MET vs 8-10 MET for HIIT). However, HIIT creates a stronger afterburn effect (EPOC), burning extra calories for hours post-workout. For time efficiency, HIIT often wins.

How many calories does a 5K run burn?

A 5K (3.1 miles) burns approximately 300-400 calories for most runners. A 155 lb person burns about 340 calories. Elite runners finish faster but burn similar total calories; slower runners take longer but burn about the same per 5K.

All Exercises

cardio

Calories Burned Running

Running is one of the most efficient calorie-burning exercises. A 30-minute run can burn 300-500 calories depending on your pace and weight. Whether you're a beginner jogger or training for a marathon, understanding calorie burn helps optimize your training.

~345 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

345 calories

Running for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of running at moderate intensity (MET 9.8)

Body Weight	Calories Burned
120 lbs (54 kg)	267 cal
140 lbs (64 kg)	311 cal
155 lbs (70 kg)Reference	345 cal
170 lbs (77 kg)	378 cal
185 lbs (84 kg)	411 cal
200 lbs (91 kg)	445 cal
220 lbs (100 kg)	489 cal