Calories Burned Per Mile Calculator (Walking & Running)
See how many calories you burn per mile — walking or running, at your weight and pace. Works in miles or kilometres.
Calories Per Mile
How far you walked or ran (miles).
Sets the intensity (MET) for the distance.
Range: 30–300 kg · bodyweight is the biggest lever per mile
*This calculator is for informational purposes only. Please consult a healthcare professional before making any health decisions. See our medical disclaimer for more information.
Quick Answer
Calories Burned Per Mile
Walking a mile burns roughly 60–100 calories for most adults, and running a mile somewhat more — commonly 100–130 calories — with bodyweight the biggest factor. A heavier body burns more per mile at any pace. Enter your weight and pace above for the exact number.
Why Calories Per Mile Is Mostly About Your Weight
Calorie burn comes from the MET formula — calories = MET × your weight in kilograms × hours × 1.05 — and over a fixed distance the time and the MET partly cancel out. Walk a mile slowly and the MET is lower but the walk takes longer; walk it briskly and the MET is higher but you finish sooner. The two effects pull against each other, which is why pace matters less per mile than people expect. What does not cancel is your bodyweight: it multiplies the whole result, so it is the dominant lever in the per-mile figure.
Walking vs running a mile
Running a mile burns more than walking it, but usually not double. Running has a much higher MET, yet the mile is over far quicker — so the extra burn is real but moderated by the shorter time. To compare two activities head-to-head at the same time and weight, use the Calories Burned Comparison Calculator.
Per Mile vs Per Minute
The suite offers two natural anchors for a burn. Per-mile (or per-kilometre) is the right lens when you think in distance — a 5K run, a three-mile loop, a daily walk you measure by route. Per-minute is the natural anchor for a timed session — a 30-minute spin class or a lunchtime jog. Neither is more accurate; they are the same MET maths read two ways. For the time-based view across any activity, use the main Calories Burned Calculator.
From One Mile to a Weekly Plan
A per-mile figure is a lookup, not a plan — a single distance does not project weight change on its own. To turn regular miles into a fat-loss timeline, the Walking Weight Loss Calculator projects your loss over weeks and months, and the Goal Weight Calculator shows when you would reach a target. The miles only count toward weight loss inside an overall calorie deficit. These are general estimates, not medical advice.
MET values are from the Ainsworth Compendium of Physical Activities (2011). Figures are gross calories and assume level ground. If you have a heart condition, high blood pressure, a joint or musculoskeletal problem, are pregnant, or are returning to exercise after a break, check with a clinician before starting or intensifying vigorous activity. A 2024 revision — the Adult Compendium of Physical Activities (PMID 38242596) — has since updated some MET values; these figures use the established 2011 measured values for consistency across the site.
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