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How Many Calories are Burned by Running?



Welcome to the running section of DietandFitnessToday where the highest number of calories burned is 991 Calories, for running at a speed of 14 mph or 4:17 pace (minutes/mile). This is for an average male weighting 190 pounds (86 Kg). Below is a list of 23 activities based on the general description of running, ranging from the highest calorie burn from 'running at a speed of 14 mph or 4:17 pace (minutes/mile)' which burns 991 calories in 30 minutes through to the activity 'walking/running, playing with child(ren), moderate effort, only active periods' which has the lowest calorie burn of 151 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

For running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile), which is a typical intensity activity under the general description of running activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 474 Calories. In one hour running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) will burn 948 Calories.

Summary of Running Information and Charts

To help you find the information you need, we first focus on running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) which is the most common running activity. This is followed by the activities with the highest burn rate which is running at a speed of 14 mph or 4:17 pace (minutes/mile), and the lowest which is walking/running, playing with child(ren), moderate effort, only active periods, giving the average calories burned per minute and per hour, along with food calorie equivalents and our new proprietary calories burned score© and calories burned rank©The calorie score gives an indication of the relative burn rate of the running activities measured as a percentage score out of 100 for the different running activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the running activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for running, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Running

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

Calories Burned in 30 Minutes for a Typical running Activity

As we have previously mentioned Running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) is a moderate and typical level of intensity for running and can be used as a general representative approximate measure for calories burnt by running. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 474 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 407 Calories.

Calories Per Minute

The calories burned per minute for Running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) is 16 Calories per minute, for a typical man and for a typical female is 14 Calories per minute.

Calories Per Hour

The calories lost in one hour is 948 calories for a typical man, and 813 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 6 minutes of the activity running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) and to burn 100 calories with the same running activity for a typical female would take 7 minutes.

Score and Rank

Running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) has a Calorie Burned Score© of 46.10 out of 100 which means it gives a calorie burn of 46.10 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 32.00 out of 100 ie it is in the top 32.00 % of activities in terms of calorie burn. There are in fact 48.00 activities that have a higher calorie burn than running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile)

Equivalent Activities

The following activities burn the same number of calories as Running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) -

  • bicycling, stationary, 161-200 watts, vigorous effort
  • slide board exercise, general
  • windsurfing or kitesurfing, crossing trial

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) burns 11.9 times more calories than the equivalent time of inactivity for an average man and 11.0 times more calories for an average female.

Food Calorie Equivalents

This level of 474 calories burnt by an average man running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) is equivalent to 0.8 Big Macs, 1.7 snickers bar, 4.0 Starbucks Grande Skinny Lattes, 1.6 cheeseburgers, 1.7 slices of pizza or 1.2 large blueberry muffins.

For an average female burning 407 calories is equivalent to 0.7 Big Macs, 1.5 snickers bar, 3.4 Starbucks Grande Skinny Lattes, 1.4 cheeseburgers, 1.4 slices of pizza or 1.1 large blueberry muffins.

Weight Loss from Running

To answer the question how many pounds will I lose from the activity running? Taking this example of running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) in 30 minutes, the weight loss for a typical man is a minimum of 0.07 pounds, and a typical woman would lose 0.06 pounds.

Based on 4 sessions per week of running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) for a duration of 30 minutes per session, the approximate time taken to lose one pound is 4 weeks for a man and 4 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) for a duration of 30 minutes per session, would lose 1kg in 2 weeks for a man and 2 weeks for a woman.

Running Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by running at a speed of 14 mph or 4:17 pace (minutes/mile). For this activity in 30 minutes an average man burns 991 Calories, while an average woman in 30 minutes burns 850 Calories.

This activity of running at a speed of 14 mph or 4:17 pace (minutes/mile) has a Calories Burned Score© of 100.00 out of 100 which means it gives a calorie burn of 100.00 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 2.00 out of 100 ie it is in the top 2.00 % of activities in terms of calorie burn. There are in fact 0.00 activities that have a higher calorie burn than running at a speed of 14 mph or 4:17 pace (minutes/mile)

Since this level of activity is in the top 15% of all activities it is not advised to attempt this level of activity if you are just starting out on a new fitness regime. In fact this level of intensity may be beyond all but the highest levels of fitness.

Running Activity with the Lowest Calorie Burn

The running activity with the lowest calories burnt is walking/running, playing with child(ren), moderate effort, only active periods, which for an average man in 30 minutes burns 151 Calories, and for an average woman burns 129 Calories.

This activity of walking/running, playing with child(ren), moderate effort, only active periods has a Calories Burned Score© of 12.40 out of 100 which means it gives a calorie burn of 12.40 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 80.00 out of 100 ie it is in the top 80.00 % of activities in terms of calorie burn. There are in fact 486.00 activities that have a higher calorie burn than walking/running, playing with child(ren), moderate effort, only active periods

Average Calories Burned by Running

Based on the the list of 23 running activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 502 Calories for 30 minutes of running. The average burnt for an average female, weighing 163 pounds (74 kg) is 431 Calories for 30 minutes of running.

Running for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of running for Average Male (M) and Female (F) (click to personalise).
running at a speed of 14 mph or 4:17 pace (minutes/mile) - calories  Male=991 kcal, Female=850 kcal.
running at a speed of 13 mph or 4:36 pace (minutes/mile) - calories  Male=853 kcal, Female=732 kcal.
running at a speed of 12 mph or 5:00 pace (minutes/mile) - calories  Male=819 kcal, Female=702 kcal.
running at a speed of 11 mph or 5:27 pace (minutes/mile) - calories  Male=689 kcal, Female=591 kcal.
running up stairs - calories  Male=646 kcal, Female=555 kcal.
running at a speed of 10 mph or 6:00 pace (minutes/mile) - calories  Male=625 kcal, Female=536 kcal.
running a marathon - calories  Male=573 kcal, Female=492 kcal.
running at a speed of 9 mph or 6:40 pace (minutes/mile) - calories  Male=552 kcal, Female=473 kcal.
running at a speed of 8.6 mph or 7:00 pace (minutes/mile) - calories  Male=530 kcal, Female=455 kcal.
running at a speed of 8 mph or 7:30 pace (minutes/mile) - calories  Male=508 kcal, Female=436 kcal.
running at a speed of 7.5 mph or 8:00 pace (minutes/mile) - calories  Male=496 kcal, Female=425 kcal.
running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) - calories  Male=474 kcal, Female=407 kcal.
running or jogging at a speed of 6.7 mph or 9:00 pace (minutes/mile) - calories  Male=452 kcal, Female=388 kcal.
running, on a track, team practice - calories  Male=431 kcal, Female=370 kcal.
running or jogging at a speed of 6 mph or 10:00 pace (minutes/mile) - calories  Male=422 kcal, Female=362 kcal.
running or jogging at a speed of 5.2 mph or 11:30 pace (minutes/mile) - calories  Male=388 kcal, Female=333 kcal.
running, cross country - calories  Male=388 kcal, Female=333 kcal.
running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) - calories  Male=358 kcal, Female=307 kcal.
general running - calories  Male=345 kcal, Female=296 kcal.
running, training, pushing a wheelchair or baby carrier - calories  Male=345 kcal, Female=296 kcal.
running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile) - calories  Male=259 kcal, Female=222 kcal.
walking/running, playing with child(ren), vigorous effort, only active periods - calories  Male=250 kcal, Female=214 kcal.
walking/running, playing with child(ren), moderate effort, only active periods - calories  Male=151 kcal, Female=129 kcal.



You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.