Skip Nav
Running Tips
This Is What It's Like to Run a Half Marathon — Through Disneyland
Healthy Living Tips
4 Health Reasons to Reclaim Your Lunch Break
christmas abbott
It May Surprise You What a CrossFit Athlete Eats in a Day

Calories Burned While Running | Chart

Your Run Burned How Many Calories?

Whether you run on a treadmill and glance at the display, or keep track of your run outside with a GPS, you understand that it's nice to know how many calories you're burning, especially if weight loss is one of your goals.

Here's a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savoured at lunch.

*Calculations based on a 130-pound woman

Miles per hour Minutes per mile Calories burned in 20 minutes Calories burned in 30 minutes Calories burned in 45 minutes Calories burned in 60 minutes
3.0 20:00 66 99 149 199
3.5 17:00 72 108 162 216
4.0 15:00 81 122 182 243
4.6 13:00 90 135 202 270
5.0 12:00 144 216 324 432
5.5 11:00 162 243 364 486
6.0 10:00 180 270 405 540
6.6 9:00 200 300 450 600
7.0 8:30 214 321 482 643
7.5 8:00 225 338 506 675
8.0 7:30 243 364 547 729
8.5 7:00 261 391 587 783
9.2 6:30 279 418 628 837
10.0 6:00 297 446 668 891
Image Source: POPSUGAR Photography / Glen Giffen
Around The Web
Join The Conversation
Your Go-To Guide For Dropping 1 Pound By Next Week
Pippa Middleton's Gym Grace Belgravia
Ways to Make Running Feel Easier
Best Man's Speech at Pippa Middleton's Wedding
Benefits of Running
Reasons Runners Need to Strength Train
Do I Need to Warm Up Before a Run?
Best Dance Songs For a Wedding
How to Get Rid of a Spot Before Your Wedding
Colour Runs and Races in the UK
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds