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How Much Weight Will I Lose if I Run a Mile Every Day for a Month?

by
author image Christie Morton
A certified personal trainer, Christie Morton has been writing health and fitness articles since 2004. Her work has appeared in "Cincinnati City Beat" newspaper, "Employee Services Management Magazine" and numerous online publications on topics including diet, nutrition, fitness and spirituality. Morton holds a Bachelor of Arts in communication arts from the College of Mount St. Joseph.
How Much Weight Will I Lose if I Run a Mile Every Day for a Month?
Running one mile burns 100 calories. Photo Credit Goodshoot/Goodshoot/Getty Images

Running is one of the most effective exercises for weight loss. It burns the most calories per hour of the 32 exercises listed on the Mayo Clinic Exercise for Weight Loss list -- nearly 1,000. Running regularly, like one mile daily, can improve your mood, combat chronic disease, boost your energy, help you sleep and can even improve your sex life. It can also help you control your weight.

Fat Calories

How Much Weight Will I Lose if I Run a Mile Every Day for a Month?
Cut calories by running and eating fewer calories. Photo Credit George Doyle/Stockbyte/Getty Images

One pound of fat is 3,500 calories. To lose it, you must burn all those calories. Don't try to lose more than 1 to 2 lbs. per week to maintain your good health. Cutting 500 calories each day for seven days will create the energy deficit necessary to burn those 3,500 calories. Cut the needed 500 calories by burning 250 calories through daily exercise, like running, and eating 250 fewer calories daily is the healthiest and most maintainable way to lose weight.

Calories Burned Running

How Much Weight Will I Lose if I Run a Mile Every Day for a Month?
While the number of calories you personally burn depends on many factors, including your age, body size and composition. Photo Credit George Doyle/Stockbyte/Getty Images

Running one mile burns about 100 calories. When a group of volunteers took to the treadmill for a 2004 study published in the journal “Medicine and Science in Sports and Exercise,” researchers found that running 1,600 meters, just short of one mile, burned about 114 calories. While the number of calories you personally burn depends on many factors, including your age, body size and composition, it is accurate to estimate that you will burn 100 calories per mile. Walking, on the other hand, burns just 80 calories in one mile, according to the study.

One Mile Daily

How Much Weight Will I Lose if I Run a Mile Every Day for a Month?
If you ran one mile consistently throughout the entire year, you’d burn enough calories to lose 10 lbs. Photo Credit Jupiterimages/Pixland/Getty Images

Most months have 31 days. If you ran one mile each day you’d total 31 miles in the month. If you estimate a calorie burn of 100 calories for each of those 31 miles, your total calorie burn for the month is 3,100 calories. This is 400 calories short of losing 1 lb. But if you ran one mile consistently throughout the entire year, you’d burn enough calories to lose 10 lbs.

Safe Weight Loss

How Much Weight Will I Lose if I Run a Mile Every Day for a Month?
You would need to run 2.5 miles each day to burn the 250 calories. Photo Credit IT Stock/Polka Dot/Getty Images

You would need to run 2.5 miles each day to burn the 250 calories. If you average 10 minutes per mile, an achievable pace for a beginner, you can accomplish this in less than 30 minutes. Running 2.5 miles every day for 31 days would burn a total of 7,750 calories for a weight loss of 2.2 lbs in one month.

Considerations

How Much Weight Will I Lose if I Run a Mile Every Day for a Month?
To lose weight, you must cut calories from the amount your body needs to maintain its current weight. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

To lose weight, you must cut calories from the amount your body needs to maintain its current weight. To discover how many calories you should be consuming, multiply your weight in pounds by 15 if you are a moderately active male and by 12 if you are a moderately active female. If you are relatively inactive, lower the number to 13 if you are male and 10 if you are female. The answer provides the number of calories your body needs to maintain its current weight.

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