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How Many Calories Does Running a Mile Burn?
A good rule of thumb: running one mile burns roughly 100 calories for an average adult (around 70 kg / 155 lb). Your exact number depends mostly on body weight — heavier runners burn more — and only a little on how fast you run, since covering the same distance costs similar energy whether you jog or sprint it.
Calories per mile by body weight
| Body weight | Calories / mile |
|---|---|
| 55 kg (120 lb) | ~80 |
| 70 kg (155 lb) | ~100 |
| 85 kg (185 lb) | ~120 |
| 100 kg (220 lb) | ~140 |
Why pace barely matters (but weight does)
Energy cost is tied to moving your body mass over a distance. Running a mile faster burns slightly more per minute, but you finish sooner — so the total per mile stays close. Double your distance and you roughly double the burn; that's why a 3-mile run lands near 300 calories.
Get your exact number
These are averages. For a figure based on your weight, pace and time, use the calories burned calculator, and check your pace while you're at it.