Calories Burned Running
A lot!

Dr. Dave writes about Calories Burned Running: It varies from person to person, so find out what affects your workouts and how to get the most out of your exercise time.

A general rule of thumb for running is that you burn about 100 calories per mile.

This varies a bit by the speed of running, body size and body composition.

I like to think of this when I am thinking about drinking a soda (200 calories means going an extra 2 miles) - is it really worth having to run extra?  How about my meal on Saturday - a two cheeseburger value meal at McDonald's.  1100 calories which would take an 11 mile run to burn it off!

You can only get an estimate of how many calories you burn while running.

It depends on your weight (bigger bodies take more energy to move) and how hard you exercise.

Calculate Calories Burned Running

Calories Burned Calculator
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Why does your weight affect how many calories you burn?

It takes more energy to move a bigger body.

A parent eats more than their child. Why? An adult is bigger and needs more food to operate their body.

So if you're a bigger adult, it takes more calories to move your body than a smaller adult.

That's good news if you're trying to lose weight. You burn more calories than your skinny friend on the treadmill beside you! That's looking on the bright side!

Is it true your metabolism stays higher after you exercise?

Yes. Muscle is more metabolically active than fat.  As you build muscle and lose fat, you are increasing the percentage of calorie burning tissue in your body.  This leads to an ability to process more calories even while you are not exercising.  

Running (or any exercise) has a longer lasting effect than just the calories you burn while doing it.

Make exercise a habit, and the calories burned running will take care of themselves.

I don't know anyone who counts calories for the long-term.

When you have a good structure for your exercise and eating, then you don't have track calories.

Click here for an amazing easy structure for eating. Even kids can learn this.

And exercise regularly - that means most days. (Always take one day a week off for rest, though.)

I do love to run, though.  If you are new to running, try doing short intervals with a goal to run a mile without stopping.  Once you reach that goal you can then start to make new ones.  For me it was running a 5k, then a 5 mile, then a 15k, then an half marathon, and finally a marathon.  Everyone has their own goals in mind, but it helps to keep me motivated to have something in mind for my next milestone.

Why am I running lots of miles but not losing much weight?

1 - Your body changes SLOWLY. However, people want to lose weight FAST. It doesn't work that way.

If you wanted to become a bulked-out weight lifter, you couldn't work out for 8 hours a day for two weeks and reach your goal. Your muscles would build slowly over time.

It's the same with weight loss.

If you wanted to become a great piano player, you couldn't practice for 8 hours a day for two weeks and reach your goal. Your ability develops slowly over time.

It's the same with weight loss. Your body will not let go of fat rapidly.

Expect to lose 1-2 pounds a week, even if you're running several miles a day. If you're losing more, good for you.

2 - Another reason you may not be losing weight is that you're simply eating too much.

Most people underestimate how much they eat in a day. Try this healthy eating structure and see if you get better results.

Your calories burned running will melt the fat away, one mile at a time.


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