Knowing how many calories you take in and expend each day is a smart way to lose weight or maintain an optimal weight. The number of calories you burn while running depends on factors such as your weight, the duration of the exercise and the intensity of your workout. It's not difficult to calculate how many calories you expend while running. You can then use this information for planning daily meals and a fitness routine. If your aim is weight loss, the number of calories you burn while running should be more than the calories you take in.
Step 1
Weigh yourself on your bathroom scale or visit a doctor's office for a more accurate number.
Step 2
Consult a chart that details how much weight the average person burns in various exercises. Find your weight on the chart or the weight closest to yours; some charts break running speeds down for more accurate results, from 5.5-minute miles to 12-minute miles. Consult charts at NutriStrategy, Mayo Clinic or the U.S. Department of Agriculture (see Resources).
Step 3
Determine the number of calories you burn while running based on your weight, according to the chart. A 180-pound person running at 7 mph burns about 940 calories per hour.
Step 4
Use an online calculator that allows users to input their weight for a more accurate calorie count. Find these charts at Health Status and Fitness Magazine (see Resources). Calculate calories based on either distance or the time spent running.
Step 5
Calculate your total calorie burn by using this formula from Runner's World magazine: multiply your weight by .75. This calculates the number of calories burned per mile of running.
Tips and Warnings
- To increase the number of calories you burn, add hills or inclines to your running path or to a treadmill workout.
Things You'll Need
- Calorie calculator
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