Estimating the Caloric Cost of Running or Walking

A recently published article by Loftin et al. in the Journal of Strength and Conditioning Research (vol. 24, no. 10, pp. 2794-2798, 2010) measured the caloric consumption per mile of 19 normal-weight walkers, 11 overweight walkers, and 20 marathon runners. The subjects were about evenly divided among males and females.

Results

• Caloric consumption was more related to lean body mass than to total body mass
• Men burned more calories per mile than women
• Men and women did not differ in calories consumed per mile per unit body mass
• In terms of calories per mile per unit body mass, marathon runners burned significantly more than normal-weight walkers who burned significantly more than overweight walkers

The following equation was developed from the experimental data to predict an individual’s caloric consumption per mile:

Men weighed in kilograms:

Calories per mile = (0.789 x kg body mass) + 43.5

Men weighed in pounds:
Calories per mile = (0.3586 x lb body mass) + 43.5

Women weighed in kilograms:

Calories per mile = (0.789 x kg body mass) + 35.8

Women weighed in pounds:
Calories per mile = (0.3586 x lb body mass) + 35.8

Bottom Line

The equation can be useful for those interested in estimating the caloric cost of their walking or running workout.