Calories Burned per Mile: The Body Weight Rule for Running and Walking
October 21, 2026
A convenient way to estimate energy cost for running is to use distance rather than time. Research on running energy expenditure suggests that the net calories burned per mile is roughly 0.63 times your body weight in pounds (equivalent to about 0.86 calories per kilogram per kilometer). So a 154-pound (70 kg) runner burns about 97 net calories per mile, and about 2,540 over a marathon distance of 26.2 miles. Walking burns roughly half to two thirds as much per mile.
The distance-based rule has a nice property: for running, the energy cost per mile is close to constant across speeds, because you are moving your body mass over the same distance. Running faster burns calories faster but for a shorter time.
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Running: net kcal per mile ≈ 0.63 × body weight (lb). In metric: net kcal per km ≈ 0.86 × weight (kg), so a 70 kg runner burns about 60 kcal per km, or 97 per mile. Different studies give different constants, with values from about 0.63 net up to roughly 1.0 gross (including resting metabolism) per pound per mile.
Walking: net kcal per mile ≈ 0.3 to 0.5 × body weight (lb), depending on speed and incline. At moderate pace, 0.4 is a reasonable midpoint.
| Body weight | Running (0.63/lb/mile) | Walking (0.40/lb/mile) | Marathon run (26.2 mi) |
|---|---|---|---|
| 120 lb (54 kg) | 76 kcal | 48 kcal | 1,981 kcal |
| 154 lb (70 kg) | 97 kcal | 62 kcal | 2,542 kcal |
| 180 lb (82 kg) | 113 kcal | 72 kcal | 2,971 kcal |
| 220 lb (100 kg) | 139 kcal | 88 kcal | 3,631 kcal |
Comparison With the MET Method
Using METs, running at 6 mph (a 10-minute mile) is about 9.8 METs. For a 70 kg runner, one hour burns 9.8 × 70 = 686 gross calories, and a mile at that pace takes 10 minutes, or 114 gross calories. Subtracting resting energy (1 MET) gives a net of about 101 calories per mile, close to the 97 predicted by the weight-based rule.
The two methods agree reasonably well, which gives confidence that a figure near 100 calories per mile is a sensible estimate for a 70 kg runner.
What Changes the Number
Running economy varies from person to person, and well-trained runners are more efficient, using less energy at the same pace. Hills raise the cost on the way up (and reduce it only partly on the way down), headwinds and soft surfaces add cost, and heavy shoes or packs add to it. Treadmill running at 1% incline approximates outdoor running with normal air resistance.
At speeds faster than a typical jog, air resistance adds a small increase to cost per mile. Trackers vary in their estimates, and the weight-based rule is a good cross-check.
What It Means for Weight Loss
A 3-mile run for a 154 lb person burns about 290 net calories, around the equivalent of a granola bar and a banana. The 3,500-calorie figure for a pound of fat means about 36 miles of running. That is not a reason to avoid running; the benefits for fitness, mood, and heart health are large. It does explain why changes in diet usually drive weight loss more than exercise alone, and why people can easily eat back what they burn.
A balanced plan combines regular activity for health and appetite control with a moderate calorie target.
Frequently Asked Questions
How many calories does a mile of running burn?
About 0.63 net calories per pound of body weight, so roughly 97 for a 154 lb person.
Does running faster burn more calories per mile?
Only slightly. The cost per mile is roughly constant, but faster running burns calories at a higher rate per minute.
How many calories does walking a mile burn?
Roughly 0.3 to 0.5 per pound per mile, so around 45 to 75 for a 154 lb person.
How many calories does a marathon burn?
Roughly 2,500 net calories for a 154 lb runner.
Are gross and net calories different?
Gross calories include what you'd burn at rest during the activity, while net calories count only the extra from the activity.