How Many Calories Do You Burn While Running?

People often embrace running as a means of achieving or maintaining a healthy weight, and for good reason. According to a report from the American Council on Exercise, running burns more calories than weight training, swimming, cycling, or even downhill skiing.

However, it can be easy to overestimate the number of calories burned in a typical run. There are many details about training that affect the number, including body weight, running surface, incline, and many other factors. These things are important to keep in mind when determining your total calorie expenditure for a run.

Determination of calories burned while running

There are different ways to determine how many calories you burn while running. Many runners use the 100 calories per mile rule. While this is the quickest and easiest way to estimate your caloric expenditure, it is unlikely to be the most accurate as it does not take into account important variables.

As a general and simplistic rule of thumb, an average-sized runner burns about 100 calories per mile. So if his goal is to burn 500 calories, he should run about five miles.

Calorie calculator

To get a better estimate of the number of calories you burn while running, you can use a physical activity calculator. You will need to know your current weight, your running pace, and the length of your run. These numbers help tailor the estimate to a more accurate number.

Running to lose weight

If you are competing to lose weight, remember that you need to burn about 3,500 calories to burn a pound of fat.

If you are going to lose one pound a week, you will need to create a 3,500 calorie deficit by eliminating 3,500 calories from your diet or burning 3,500 calories with exercise each week.

A safe and healthy weight loss rate is two and a half to two pounds per week. If you lose faster than that, you will probably lose muscle and fat.

How to lose weight by running

To reach the weight loss goal of one pound a week, you would need to create a deficit of 500 calories a day (500 calories x seven days = 3,500 calories).

Start by finding out how many calories you need each day to maintain your current weight. If your weight is stable, you can get this number by recording everything you eat for a week and adding the calories (use an online calorie calculator to get an estimate).

Once you know how many calories you need to maintain your weight, subtract 500 calories a day to create your deficit. You can also use a combined method: Subtract 250 calories from your caloric intake and commit to burning an additional 250 calories while running.

If you don't want to change your diet, you can use a Total Daily Energy Expenditure (TDEE) calculator to help you figure out how much you would need to run per day to burn 500 calories.

To create a 500-calorie running deficit, a 150-pound person would have to run at a pace of 10 minutes per mile for 45 minutes. This translates to a running goal of approximately 4.5 miles per day or 30.5 miles per week.

 

 

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Source:Yuri Elkai

 

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