Running: 11 minutes per mile is a high-intensity activity. A 155-pound person burns approximately 331.8 calories in 30 minutes and 663.6 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.
📊 Calories Burned by Weight and Duration
Estimated calories burned doing Running: 11 minutes per mile at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 138.9 cal | 165.9 cal | 192.9 cal | 219.9 cal |
| 30 min | 277.8 cal | 331.8 cal | 385.8 cal | 439.8 cal |
| 45 min | 416.7 cal | 497.7 cal | 578.7 cal | 659.7 cal |
| 60 min | 555.6 cal | 663.6 cal | 771.6 cal | 879.6 cal |
* Estimates are based on MET values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
About Running: 11 minutes per mile
Running at an 11-minute-per-mile pace is a steady jogging speed that bridges beginner and intermediate running fitness. It delivers meaningful cardiovascular and calorie-burning benefits, with a 155-pound person burning around 331.8 calories in 30 minutes. This pace is often used for easy training runs and active recovery days by more experienced runners.
Running at this pace regularly improves aerobic capacity, strengthens leg muscles, and supports healthy weight management over time.
⚖️ Compare With Other Exercises
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Walking: 17 minutes per mile | 158.8 cal |
| Stationary Bike (Moderate Intensity) | 258.5 cal |
| Pull-ups | 295.3 cal |
| Raking Leaves | 140 cal |
| Running: 5 minutes per mile | 538.8 cal |