How Many Calories Does One Mile Burn?

Woman running in street

You may be aiming to exercise for a specific length of time each day, but another approach -- especially if you get your exercise by walking or jogging -- is to travel a set distance. Covering one mile does not take extraordinarily long, even if you are walking slowly. The calories you burn over the course of the mile depend on how fast you move.

How many calories does running a mile burn.

Jogging is a simple way to reach your daily exercise goals. This activity burns calories rapidly, and it is easy to squeeze a jog into even the busiest of schedules.

If you jog at a moderate pace of 5 mph, you travel a mile every 12 minutes.

  • A 135-pound person will burn about 103 calories running a mile
  • A 165-pound person will burn about 126 calories running a mile.

Adjust the jogging exercise calorie calculator below:

Picking Up the Pace

The faster pace you maintain while jogging, the more calories you will burn over the course of a mile. If you favor a short, uptempo workout and can maintain a pace of 10 mph, you will need just six minutes to travel a mile.

  • A 135-pound person burns about 110 calories running a mile at a 10 mph pace.
  • A 165-pound person burns about 135 calories running a mile at a 10 mph pace.

For you, adjust the fast jog exercise calorie calculator below:

This Mile Was Made for Walkin'

Jogging is not an ideal exercise for everyone. If you favor the slow, steady approach of walking, this exercise is a suitable way to burn calories. If you walk at a pace of 4 mph, you will cover a mile in 15 minutes.

  • At this pace, a 135-pound person burns about 78 calories per mile
  • At this pace, a 165-pound person burns about 96 calories per mile.

Below, modify the exercise calorie calculator for you:

Plan to Travel More Than a Mile

Regardless of your weight, the heightened calorie burn you will experience by increasing your pace is minor, due to shorter time you will take to complete the mile-long walk or jog. Instead of setting your sights on covering a mile, concentrate on a longer workout.

Ideally, adults should get a minimum of 150 minutes of aerobic exercise on a weekly basis.

If you plan to have two days of rest, you should average at least 30 minutes of exercise over the five remaining days.