The amount of calories you burn during a run depends on numerous factors, the most important ones being your weight and your level of exertion.
How Weight Affects Calories Burned
The more you weigh, the more calories you’ll burn while running. A 140-lb person running at a 10-minute- mile-per pace (6 mph) will burn 318 calories in 30 minutes.
Running the same pace for the same amount of time, a 180-lb person will burn 408 calories.
How Speed Affects Calories Burned
The faster you run, the more calories you’ll burn. A 160-pound person running at a 12-minute pace (5 mph) for 30 minutes would burn 290 calories. The same person running at a 10-minute-per-mile pace (6 mph) would burn 363 calories in 30 minutes.
How Many Calories You’re Burning While Running
To get a rough estimate of how many calories you’re burning based on your weight and speed, you can use a calorie expenditure calculator. There are also apps available that track your calories as you run. Some runners also use activity tracking devices such as a Fitbit to monitor their calories.