Running Calories Burned Calculator

Calories Burned Running Calculator

In this article:

• How Many Calories Do You Burn When You Run?
• Factors Influencing the Rate of Calories Burned Running
• Do You Burn More Calories When You Run Faster?
• Relationship Between Your Heart Rate and Calories Burned
• How to Burn More Calories While Running
• Running vs. other activities
• How long and how many miles to run to burn 500 or 1000 calories
• How many miles per day to run to lose 10 pounds?

How Many Calories Do You Burn When You Run?

Running is a welcomed exercise by many. It requires no special tools and can be done by anybody. Many people interested in burning calories faster embrace running and their reasons have been proved right. Unlike other exercises like swimming, downhill skiing, weight training, and cycling, running burns more calories.

There are many factors that affects the number of calories burned irrespective of the exercise you engage in. Factors like body weight, the surface you run on, incline, and many others. What is more interesting is to see many research institutions have different opinions about calories burned in the running.

The university and the medical journals do not exactly agree on the number of calories burned when you run. Likewise, other scientific research institutions and government agencies have different views on the subject matter.

What is true, however, is that calories burned running is more than in other exercises. And different ways to calculate the calories you burn running have abounded these days. Many people use the 100 calories/mile rule. While that is a simple way of calculating it, it isn’t as accurate as you would expect. Many people want to find accurate running calories calculator for their running workout. You will agree that one of the reasons why there isn’t complete agreement on calories burned running is in the fact that there are many factors that influence the number. Let’s look into these factors.

Calories Burned Running by Weight and Distance Chart

Factors Influencing the Rate of Calories Burned Running

• Bodyweight
  Your body weight will greatly affect the rate at which you burn calories during running workouts. For instance, if two people of different bodyweight ran at the same pace over a certain mile, the one with the smaller body weight will burn fewer calories.

The reason for this is simple: the fellow with a higher body weight has to work harder and burn more fuel to carry his weight. That is why you will run with your obese friend over the same period, and he or she will be extremely tired afterward.

• Gender
  Gender differences in determining the number of calories burnt can be tricky. That is because many kinds of research have shown, and others are still in review, that gender indeed affects caloric expenditure. They found out that men generally burn more calories than women when partaking in the same activities.

While many studies are still in review, it is difficult to ascertain if, indeed, gender affects calories burned running or only body composition causes the difference. Because, of course, men carry more muscle mass than women.

However, a recent study was carried out with both genders participating in a workout that involved waking with a backpack. It was discovered that the men burned more calories than their female counterparts.

• Running speed
  Speed is another deciding factor for calories burned running. You will discover that a person running at a 15-minute pace for 45 minutes will burn more calories than when he is running at a 10-minute pace for the same duration.

The reason is that you will need more effort to increase your speed. And that leads to more calories burned.
Howevery,High-speed exercise may not get more benefits, and the researchers found that running at any speed in the middle of 8-13 km/h (about 5 mph – 8 mph) has similar benefits, so running at your most comfortable speed may be best for the health of the body.

Calories Burned Running by Weight and Time Chart

• Weather conditions
  When you run in very windy conditions, and you intend to maintain your speed, then you will have to burn more calories. There are several discussions in the running community about the effect of the weather on calories burn while running. The discussions rest on the effects of running in either extreme heat or cold affects calories burned.

Some evidences have shown that running in extreme cold burns more calories, maybe due to shivering or activation of brown fat. In contrast, other shreds of evidence have sprung up to lay claim to burning more calories in hot weather.

In the end, most experts can unanimously agree that running in moderate temperatures is the best and most effective. If you intend to burn more calories, run at a moderate temperature. While it is true that extreme cold or heat might increase the rate at which you burn calories, it is not enough to make a big difference in the overall total of calories burned.

• Incline
  When you add hills to your running, you automatically increase the number of calories you burn. This is simply because you need more energy to run uphill. However, determining the number of calories you burn might be easy.

You can get a close calculation of the number of calories you burn if you use a treadmill because it will consider uphill. To get the exact percent increase, you can take note of the difference at zero percent grade and when at a steep incline.

Other online calculators can also help you, but even that can’t be relied on totally. Some calculators will expect you to input the exact grade of the hill you ran, but how many runners know that?

You should note that when you run uphill, you will burn more calories as you will be working harder, however when you are on your way down, fewer calories will be burned.

Do You Burn More Calories When You Run Faster?

When you intend to lose weight, run faster. Many people may not agree with this, but the reason is that there is a little trick to it.

Many runners will prefer running for longer distances as the fastest way to lose weight, and that’s because those longer distances add up to the number of burned calories. However, those additional distances will also increase their appetite, thereby not giving way for enough calories to be burned in the long run.

So, instead of running longer, run faster. You can try alternating your running schedules – run faster on easy days. When you run faster, you burn more calories faster and even more calories post-running. In the end, people that run faster tend to have low appetite compared to their counterparts focusing on running a longer distance.

Relationship Between Your Heart Rate and Calories Burned

Your heart rate can help you measure the intensity of your running. Most people, while at rest, have heartbeats of 60 to 100 times a minute. The heart rate then increases when you exercise, and the harder you exercise, the more your heart rate increases.

There are different heart rate zones; we have discussed the resting heart rate. Other rates are the fat-burning heart rate zone, moderate, target, and maximum heart rates. A person’s maximum heart rate is the highest heart rate they can get, especially during high-intensity exercises.

If you intend to burn calories, you will want your heart rate to be in the fat-burning heart rate zone, which is about 70 percent of your maximum heart rate.
Heart Rate Zone Chart

Age	Target Heart Rate 50% - 80%	Maximum Heart Rate100%
20 years	100-170 bpm	200 bpm
30 years	95 - 162 bpm	190 pbm
35 years	93-157 pbm	185 bpm
40 years	90-153 bpm	180 bpm
45 years	88-149 bpm	175 bpm
50 years	85-145 bpm	170 bpm
55 years	83-140 bpm	165 bpm
60 years	80-136 bpm	160 bpm
65 years	78-132 bpm	155 bpm
70 years	75-128 bpm	150 bpm

How to Burn More Calories While Running

We have discussed earlier on the factors that influence calories burned running. Now, let’s discuss the practical steps that you can take to burn more calories when you run.

Outdoor running
Outdoor running is effective when you intend to burn more calories, especially if your running route has hills and stairs. So, try to get your running routes to take you through stairs and hills. You can either do full hill or stair-focused workouts as they will increase your heart rate in a matter of seconds.

Do some anaerobic exercise

High intensity interval running.

Running with fat-burning heart rate, you can get more details from above chart

Increase running time and distance. The longer you run, the more calories you burn.

Another effective way is that you run workouts with a weight vest

We’ll write a a more detailed article for this topic later.

Treadmill running
Slowly increase the treadmill incline while running. Know that the higher you go, the better when you are focused on burning more calories. However, you need to be careful of signs that show the incline is too high. By the time you have to hold on to railings or lean forward really far, then you are overdoing it and should step back.

Running vs. other activities

if burning more calories is your recent goal, and you have no enough time for your exercise, Maybe you can’t wait to know the calories burning rate of running and some other workout.

So here we assume that your weight is about 155 lbs (about 70 kg), running speed is 6 mph (about 10 km/h). You run 30 minutes on flat surface. So the distance is 3 miles (5 km),and the calories burned in 30 minutes of running are 358 kcal.

Let us compare the amount of calories burned in 30 minutes between different activities.

Biking (Moderate) vs. Running calories : 292 vs. 358 | MET(total): 4 vs. 4.9

bicycling (mountain, general) vs. Running calories: 311 vs. 358 | MET(total): 4.25 vs. 4.9

Swimming(sidestroke, general) vs. Running calories: 256 vs. 358 | MET(total): 3.5 vs. 4.9

Running Stairs (up) vs. Jogging calories: 549 vs. 358 | MET(total): 7.5 vs. 4.9

Walking (5 mph,very brisk) vs Running calories: 303 vs 358 | MET(total): 4.15 vs 4.9

So, obviously, running is one of the most efficient exercise project for burning more calories.

FQA:

How long and how many miles to run to burn 500 or 1000 calories

In a general way, your weight and your running distance impact the number of calories burned. A 125-pound person running at a 5 mph (8 km/h) burns about 367 calories in 45 minutes. We can get more details of this from the chart below. One fact seems obvious: Heavier people are more likely to burn more calories than lighter people running same distance.

Burn 500 or 1000 Calories Chart

How many miles per day to run to lose 10 pounds?

Here’s a specific question, I insist on running about 5 km veryday, and how long does it take to lose 1 kg of fat?

According to mayoclinic.org, to lose 1 pound (0.45 kg) in a week, Reducing daily calories by 350 to 500 calories or 2450 to 3500 calories per week is necessary.

if you want to lose 10 pounds by running, you need to burn 350 to 500 calories per day, and reach your goal 10 weeks later. We know a 175-pound person at 4 mph (6.4 km/h) burns 500 calories running 4 miles from the chart above. So make your own weight loss plan according to your weight, it’s not a difficult thing.

In the end, you will agree that burning calories is not rocket science. While the difference you will notice might be affected by several factors, you can always rely on the steps here. You can burn calories, and you can do that faster too.

Sources and External Resources
Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads
compendium of physical activities
The Presence of Active Brown Adipose Tissue Determines Cold-Induced Energy Expenditure and Oxylipin Profiles in Humans