How Many Calories Can You Burn Running For Weight Loss?

Running and Weight Loss

Working Out How Many Calories Running Burns

You burn 100 calories for every 1 mile of running to help with your weight loss! However, some factors affect the accuracy of this number. Among them are your body weight, the surface/terrain that you're running on, and the steepness when ascending a hill, to mention some.

Essential variables have to be considered to ascertain the effectiveness of this rule.

Many people jog or run to lose weight. It is one of the favorite sports to engage in to achieve weight and fitness goals. Recent studies cite that running expends more calories than other exercises, including swimming and cycling.

Read also; How to Stay Safe and Visible When Running at Night

Even weight training does not perform as much. It is easy to think that you burn 100 calories per mile, but certain elements sway this rule.

Make Use Of A Running Calorie Calculator

Running Calculator

To get a closer estimate of your burned calories per mile when running, use a physical running activity calculator.

Details that you enter are your body weight, and the pace of your running. What is the time duration, or how long a time is your run? With this information, you can obtain a personalized and more accurate number.

Other Tech Tools That You Can Use For Calories Burned

Running Trackers

Trackers likewise give an estimate for calories burned throughout your workouts. Brands that created their fitness trackers: 

  • Garmin
  • Polar
  • Fitbit.

While doing your exercise routine, you can follow the progress of your fitness levels through these tools.

Brands such as Withings and Apex have designed their own devices, and there's the Apple watch that contains heart rate monitors and energy expenditure calculators. While indulging in your running workout, you can follow your burned calories per hour.

There are perks of using apps and trackers for your expended calories per hour. They boost your motivation and keep you going, especially when you see firsthand the progress that you made.

Smartphone Running Apps

Running apps is a practical means of monitoring your weight loss goals. You'll find plenty of them on your smartphone. Some of these calorie counts programs are Strava and Runkeeper. Shoe brands have their respective tools, too, like the Adidas Running App, the Nike Run Club, and PUMATRAC.

These apps can give you details about your extra calories or calorie deficit. They can also record your weekly calories update. These apps have to be with you while you are doing your physical activity, which means that you should carry your phone with you.


This equipment records your burned calories per hour while you are exercising or after you're done. To get an accurate count, you should log your body weight and other pertinent details before working out.

What you should know about treadmills is that they tend to overestimate your used calories per minute.

Then again, some treadmills provide an accurate number of your calorie burn, too. This is usually the case if the equipment utilizes your heart rate to influence your caloric expenditure.

health benefits of running

Premium treadmill products have handrail sensors that you can grasp. They often include gadgets that are attached to the finger or a chest strap that displays your heart rate. These devices can keep a check on your fitness data for the period of time when you are exercising.

Your sweat session when running outdoors or on a treadmill becomes exhilarating as you keep track of the results of your effort. Indeed, it pushes you harder as you can easily see your headway. You become more motivated as you enjoy the health benefits of running.

What Are The Factors That Influence Your Caloric Expenditure?

#1 Your body weight

The heavier you are, the more calories you burn. If you're a 140-pound person, you expend 318 calories in half an hour of running approximately 6 miles per hour. At the same pace, a 180-pound person dissipates over 408 calories. The higher your body weight, the harder it works, and the heftier amount of fuel it burns.

#2 Your gender- whether you are a male or a female

The general assumption is that men expend more calories than women when running. It is not clear, nonetheless, if this trend is due to gender differences or else differing body compositions.

#3 The speed of your running

The faster your speed when running, the greater the number of calories you burn. As an example, a 160-pound person that runs 5 miles per hour fritters 290 calories. If the same person runs at a speed of 6 miles per hour, they disburse 363 calories for half an hour.

#4 The incline when you're running uphill

Running uphill makes you squander more calories. It's mainly because you exert further effort when traversing a steep hill. You can monitor your caloric expenditure on this through a treadmill that takes incline into account. The same goes for certain types of caloric calculators.

#5 The type of surface you're running on

Your caloric expenditure is influenced by the terrain you're running on. The smoother, more even it is- such as the treadmill or paved road- the lesser calories you burn. Whereas if you run on a rocky, sandy, or muddy trail, you're apt to use more energy. Thus, you exert extra effort that in turn dissipates added calories from your body.

Gear Up For A Motivating Running Adventure

You can run in the morning or the evening to achieve your fitness goals. Whichever time you are comfortable with suffices for a running training schedule.

There are benefits to running before the dawn comes, and there are advantages to running in the nighttime. For example, running at night to burn fat!

Wear lightweight running gear and specialized quality shoes for the sport in the daytime.

At night, when it's dark, you need to put on reflective gear and clothing. Running in low light conditions entails that you adhere to safety measures. You need to see better and be seen by motorists and pedestrians at the same time.

Gear Up For A Motivating Running Adventure

The NightBuddy LED headlamp is a highly-reliable device for nighttime running. It generates a powerful 350 lumens to illuminate your path. Its beam distance reaches 100 meters and it has 5 light modes. This includes a red light setting that allows you to see through the dark.

With state-of-the-art features such as zero-bounce technology, your comfort is assured. It is designed with a wave sensor for easy operation (without fumbling for a switch).

The NightBuddy LED headlamp is your perfect night running companion that provides you with impeccable night vision. This, along with the rest of your gear, makes your trail running an exciting and motivating experience.

Frequently Asked Questions

If I run for 1 hour at a certain speed, how many calories do I burn?

For 1 hour of running activity with a speed of 5 miles per hour, a 73-kg person burns 606 calories. This is more than the calories burned from downhill skiing, which is 314 calories, and light to moderate swimming which expends 423 calories.

How far should I run if I want to burn 500 calories?

On average, a runner burns 100 calories per mile. You need to run for 5 miles if you want to shed 500 calories.

How many calories do I need to expend to lose 1 kg?

Studies have shown that 1 kg equates to 7700 calories. You should burn this amount of calories to get rid of 1 kg of body weight.

Read also;

Running and Mental Health [Understanding Runner's High]

How To Get Faster At Running [Tips From Experts]


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