← All guides
How Many Calories Does Running 3 Miles Burn?
Running 3 miles burns about 300 calories for an average adult — roughly 100 per mile. Three miles is close to a 5K (3.1 miles), so this is also a handy estimate for that classic race distance.
Calories for 3 miles by body weight
| Body weight | Calories (3 mi) |
|---|---|
| 55 kg (120 lb) | ~240 |
| 70 kg (155 lb) | ~300 |
| 85 kg (185 lb) | ~360 |
| 100 kg (220 lb) | ~420 |
What changes the number
- Weight: the biggest factor — heavier runners burn more.
- Hills & terrain: climbing burns extra; trails cost more than flat roads.
- Pace: only a small effect for the same distance.
Estimate your own 3-mile burn
Plug your weight and time into the calories calculator for a personalised figure, and see how 3 miles fits a 5K goal time.