Skip Nav

How Many Calories Do I Burn Running?

If You Run For Weight Loss, This Chart May Explain Why Running Isn't Working

Whether you're running outside or on a treadmill, not all runs burn the same amount of calories! Your weight, pace, and whether you do intervals plays into it. If you're running to lose weight, knowing an accurate number of how many calories your workout burns is essential to your success. If you underestimate, it could be the reason you look and weigh the same.

Check out the chart ahead to see the calories burned during a 30-minute run (not including warmup and cooldown). For the interval column, the workout alternates between two minutes of running at a pace of 5 mph and one minute of sprinting at a pace of 7.5 mph (8 min/mile). Are you burning as many calories as you thought?

Weight 5 mph (12-minutes/mile) 6 mph (10-minutes/mile) 6.7 mph (9-minutes/mile) Intervals
120 192 240 270 228
130 216 270 300 256
140 240 300 330 285
150 264 330 360 314
160 288 360 390 342
170 312 390 420 370
180 336 420 450 399
190 360 450 480 428
200 384 480 510 456
How to Use a StairMaster, According to a Celebrity Trainer
How to Run Stairs, According to a Fitness Expert
Dumbbell Back and Arm Exercises
How to Do a Standing Trunk Rotation
Why Do You Need a Stable Core?
Trainer's Favorite Core Stability Exercises
How to Create a Lower-Body Workout For a Bigger Butt
How to Lose Weight Running a Half Marathon
How Do I Maintain My Weight Loss?
How to Work Your Abs Doing Mountain Climbers
How to Do a Bear Hold For Stronger Abs
How to Do Hand Release Push-Ups
Latest Fitness
All the Latest From Ryan Reynolds