The calories you burn while running are proportional to your running speed, and it also depends on other factors. You can estimate the calories you burn from running by referencing standard calorie expenditure values. You can also calculate your calorie expenditure from running at a given speed by using gender-specific equations.
Estimate
The Mayo Clinic provides calorie expenditure estimates for a variety of activities, including running at 8 mph for one hour. For example, a person running at 8 mph burns about 986 calories if they weigh 160 lbs. A person weighing 200 lbs. will burn about 1,229 calories per hour, and a person weighing 240 lbs. will burn about 1,472 calories per hour.
VO2 Max
An accurate measurement of your calorie expenditure rate requires you to estimate your VO2 max. This value is a measure of the maximum rate at which you're able to use oxygen. The following formula provides the calculation of your VO2 max: [VO2 max = (X - 505) / 49.2]. The x in this equation is the maximum distance in yards that you can run 12 minutes.
Considerations
The calculation of your calorie expenditure is most accurate when your heart rate is greater than 90 beats per minute, or bpm, and less than 150 bpm. It's therefore important that you select a running speed that will keep your heart rate within this range.
Procedure
Wear your heart monitor and ensure that it's properly receiving your heart rate. Adjust the treadmill for a running speed that will keep your heart rate in the range of 90 to 150 bpm. Begin running on the treadmill, but wait until your heart rate reaches 90 bpm before starting the heart rate recorder. Stop the recorder when you stop running.
Calculations
The following equation from the Journal of Sports Sciences provides the calorie expenditure formula for men: Calories = [(0.634 x Heart Rate) + (0.271 x Age) + (0.179 x Weight) + (0.404 x VO2 max) - 95.7735] x Time / 4.184. Your weight must be in pounds and the time of your exercise must be in minutes. The equivalent formula for women is: Calories = [(0.450 x Heart Rate) + (0.274 x Age) + (0.0468 x Weight) + (0.380 x VO2 max) - 59.3954] x Time / 4.184.
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