How Many Calories Do You Burn Running a Mile: Some Key Tips

How many calories do you burn running a mile 

Whether you’re trying to lose weight or get fit, you want to know how many calories do you burn running a mile. Well, different factors will eventually affect your weight loss journey. It would help if you determined calories burned running 30 minutes or so.


Running is a great cardio exercise. If you want to achieve your fitness goal of losing weight, you need to start by running. Moreover, if you are not interested in sports or gymming, running can be a great pastime. Running is an activity that you need to do all by yourself. Moreover, there are no expenses of buying any equipment too. 


How many calories do you burn running a mile? 

Running can be good for your health, as it helps to strengthen your cardiovascular muscles. If you don’t want that extensive sweat session, you can eventually turn to run. However, how many calories do you burn running a mile entirely depends on what your goals are and what your current weight is. If you weigh more or are overweight, you will be able to burn more calories.


According to experts, running a mile per day can help to burn around 100 calories. At the same time, how many calories do you burn walking a mile differs from that running a mile? How many calories you burn per minute is also an essential factor to consider. Therefore, you may want to calculate how many calories you burn per minute by walking or running.


Is running well for you?

Running can prove to be highly beneficial to your overall health. As per the Centers for Disease Control and Prevention, you should indulge in 150 minutes of moderate exercise or 75 minutes of high-intensity exercises. Nonetheless, running for a high-intensity workout will completely depend on your intensity and speed level. 


Apart from burning those extra calories, running can play an essential role in maintaining a healthy weight. You can include various exercises with your schedule of running to get extensive advantages. Some of the expected benefits of running regularly for losing weight include the following.

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  1. Lowers the risk of osteoporosis 
  2. Reduces the risk of high blood pressure, thereby preventing the risk of any cardiovascular diseases. 
  3. It helps to ease the symptoms of anxiety and depression.


Factors that affect caloric expenditure

How much you lose by running a mile is essential to consider. Nonetheless, this is dependent on different factors, such as



Bodyweight is a significant factor to consider. A heavyweight man can burn around 310 calories in 30 minutes. Therefore, you may want to consider calories burned running 30 minutes. This will depend on your overall weight.


Your body needs to work hard to lose more. It is advisable to burn more fuel using weight. 



Gender is also an essential factor to consider. Nonetheless, the opinion for losing weight depending on gender has different opinions and findings. According to experts, men tend to burn more calories than women, even when they do a similar activity for the same time.


The body’s composition will have an important fact to consider. Sex differences and body composition is essential to consider. Therefore, even for walking, women burn fewer calories than men. 



The inclination of the surface is also an essential factor to consider when trying to lose weight. When you move uphill, you eventually tend to lose more. However, you will need to determine the inclination too. 


If you are indulging in exercise, you can use online calculators too. The online calculators can provide you an accurate number for the number of calories you are burning. However, when you move uphill, you tend to burn more calories since you put in more effort. But, you will not lose many calories when you walk downhill because you’re not putting in more effort. 



Time and distance will determine how many calories you’re losing. At the same time, speed will also have a crucial role to play in caloric expenditure. If you walk or run at a faster pace, you tend to lose more. This is mainly because you are putting in more effort. 

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While speed can eventually help you determine how many calories you are burning, it cannot be obvious. When you compare the rate between multiple runners, it can take up a lot of space. Therefore, when it comes to speed as a factor, training is also essential to consider.


Weather conditions

Many may not know, but weather conditions play an essential role in determining how many calories you burn. When you run in windy conditions, you are putting in more effort. Therefore, you will need to maintain the speed too. 


According to experts, running in moderate conditions may not bear similar results. If you want to burn more calories, you need to indulge in high-intensity exercise or harsh weather conditions. Extreme cold and hot conditions will also have an impact on your caloric expenditure. Nonetheless, these elements may not be able to bring a more significant difference. 


Running surface

The surface you run on is essential to consider. As per experts, running on a treadmill, sand or trail will determine the caloric expenditure. If you are running on a treadmill, you will not lose much weight. 


However, running on a trail, sand, or muddy surface requires you to put in more effort. You will need to use all the muscles to bring balance and stay straight even on uneven surfaces. 


Boosting the process for calorie burn

If you are trying to lose more weight, you need to do high-intensity cardio apart from running. Lifting weights will help to strengthen your muscles. Therefore, you can indulge in exercises like pushups which will help to build muscles. 


The mix of cardio and weight exercises can be of great help. It is known as circuit training and will help you lose weight faster and in a healthy way. 


Final Thoughts

How many calories do you burn running a mile is a significant factor to consider if you want to lose weight. Well, you will need to follow the basics of it to get rid of stubborn fat. Keep a record of it. 

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