To lose a single pound of fat you need to burn an extra 3,500 calories. That may seem like a lot, but if you pound the pavement or hit the treadmill regularly enough, you'll find the calories add up quickly. Exactly how many calories you burn per mile depends on your weight and whether you're running or walking.
Walk the Walk
You can calculate your total calorie burn per mile of walking by simply multiplying your weight by 0.53. For instance, if you weigh 200 pounds then your total burn would be 106 calories per mile, but if you weigh 175 pounds, you will burn a total of 93 calories. A 125-pound person will use even less energy, burning about 67 calories per mile of walking.
Subtract the Lazy Calories
Be aware that your total calorie burn includes your basal metabolic rate -- calories your body would burn even if you were at rest. Your net calorie burn gives you a better idea of how many extra calories you burn from walking. Calculate your net calories per mile by multiplying your weight by 0.30. For instance, a 200-pound person has a net burn of 60 calories per mile, a 175-pound person burns 53 calories per mile, and a 125-pound person burns 38 calories per mile.
If you run you'll burn more calories per mile than you will walking. The formula for total calories burned per mile of running is 0.75 times your weight in pounds. At this rate a 200-pound person burns about 150 calories per mile. A lighter 175-pound person will burn 131 calories per mile, while a 125-pound person will burn just 94 calories per mile.
Net Running Calories
As with walking, your total calories burned from running includes calories from your basal metabolic rate. To calculate your net calories per mile of running, simply multiply your weight by 0.63. At this rate you'll burn an extra 126 calories per mile of running compared to what you'd burn doing nothing if you weigh 200 pounds. For a 175-pound person the net burn is 110 calories, while a 125-pound person burns an extra 79 calories per mile.