Calculating the calories you burn while running helps you know how many calories to consume during the day to either lose or maintain weight. You can choose to either calculate how many calories you burn exclusively from running or you can include your basal metabolic rate in the calculation to get the total calories you burned during the time you ran.
Step 1
Figure out how many total calories you burn for each mile you run. Enter your information into the Runner'sWorld.com equation, .75 x your weight in pounds. For example, if you weigh 150 pounds, you would enter .75 x 150 for a total of 112.5 calories per mile.
Step 2
Calculate your net calorie burn per mile. Your net calorie burn subtracts your basal metabolic rate from the total number of calories per mile. Your basal metabolic rate is the number of calories you burn while resting. Subtracting this number from your total calories burned tells you how many calories you used exclusively by running. To calculate net calorie burn, multiply .65 x your weight in pounds.
Step 3
Multiply your total calorie burn per mile by the number of miles you ran to calculate your total calorie burn for your run. For example, if you burn 120 total calories per mile and you ran three miles, multiply 120 by three for a total calorie burn of 360 calories.
Step 4
Multiple your net calorie burn by the total numbers of miles you ran to calculate how many net calories you burned while running. For example, if your net calorie burn is 110 calories per mile and you ran three miles, multiply 110 by three for a total net calorie burn of 330 calories.
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