Run Off Your Calories

How many calories would you burn walking, jogging or running? Here is a useful reference table. Just note that these figures are for a 150 pound / 70 kilograms athlete but, because the amount of calories burned depends on the athlete's weight, these numbers change according to different individuals. The more one weighs, the more calories are burned.

To find the number of calories you would burn in any of these listed physical activities, divide your weight by 150 and multiply that result by the number of calories indicated in the table. For example, to find out how much a 100 pound athlete would burn in 1 hour of walking at 2 mph / 3.2 kmh, divide 100 by 150, then multiply the result (0.67) by 250. That equals approximately 165 calories (a 200 pound athlete would instead burn approximately 330 calories, which is 200 divided 150 and multiplied by 250).

See also Run The Planet's Calorie Counter.

Calories Burned while Walking, Jogging and Running

Sport	MpH	KmH	Calories Burned
Walking	2 mph	3.2 kmh	250 calories per hour
	3 mph	4.8 kmh	300 calories per hour
	4 mph	6.4 kmh	350 calories per hour
Jogging	5 mph	8.0 kmh	700 calories per hour
	6 mph	9.7 kmh	800 calories per hour
	7 mph	11.3 kmh	900 calories per hour
Running	8 mph	12.9 kmh	850 calories per hour
	9 mph	14.5 kmh	1050 calories per hour
	10 mph	16.1 kmh	1250 calories per hour

Off the chart - Hiking with 20 pound / 10 kilograms backpack at a 4 mph / 6.4 kmh speed would burn 450 calories per hour, while running in place for one hour would burn 650 calories.

Credits

These figures are purely indicative, as they have been rounded and may vary depending on several factors, including environmental conditions. This reference table has been compiled and adapted using various health education resources including "Exercise and Your Heart - A Guide to Physical Activity" (NIH Publication No. 93-1677, National Heart, Lung, and Blood Institute/American Heart Association) and "Dietary Guidelines for Americans" (U.S. Department of Agriculture, U.S. Department of Health and Human Services, Third Edition, 1990, adapted from McArdle, et al., "Exercise Physiology," 1986).