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How Many Calories to Eat When Running 7 Miles?

by
author image Kim Nunley
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.
How Many Calories to Eat When Running 7 Miles?
Two runnings jogging alongside a road. Photo Credit Stockbyte/Stockbyte/Getty Images

Running develops your cardiovascular system and burns a significant number of calories. For those running for sport, providing your body with adequate calories is important for performance. Limiting calorie intake is key for those trying to lose body fat.

Considerations

The number of calories you should consume every day if you run seven miles depends on your goals. If you’re trying to lose weight, you’ll want to eat fewer calories than you burn per day. If you’re trying to maintain your current weight, you’ll want to consume the same number of calories that you burn. The total number of calories you burn everyday is the sum of the calories burned during rest and the calories burned during your running workout and other activities.

Metabolism

The number of calories you naturally burn throughout the day is called your metabolic rate. You can calculate this number by using an equation provided by BMI Calculator. A man calculates his basal metabolic rate by using this equation: 66 + (6.23 X weight in lbs) + (12.7 X height in inches) – (6.8 X age in years). A woman calculates her rate by using this formula: 655 + (4.35 X weight in lbs) + (4.7 X height in inches) – (4.7 X age in years).

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Calories Burned Running

To determine the total number of calories you burn, add your metabolic rate value to the number of calories you burn from running. The number of calories you burn when running seven miles depends on your speed and the time it takes you to complete the run. A 150 lbs. person that runs at a pace of five miles per hour and thus will take 84 minutes to complete a seven mile run, will burn about 817 calories. If that person runs eight miles per hour and thus takes 56 minutes to complete a seven mile run, he will burn about 920 calories.

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References

Demand Media