Running: 13 minutes per mile Calories Burned
Running: 13 minutes per mile is a high-intensity activity. A 155-pound person burns approximately 278.7 calories in 30 minutes and 557.4 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
The table below shows estimated calories burned doing Running: 13 minutes per mile at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 114.6 cal | 139.4 cal | 164.1 cal | 188.8 cal |
| 30 min | 229.2 cal | 278.7 cal | 328.2 cal | 377.7 cal |
| 45 min | 343.8 cal | 418 cal | 492.3 cal | 566.6 cal |
| 60 min | 458.4 cal | 557.4 cal | 656.4 cal | 755.4 cal |
* Estimates are based on MET (Metabolic Equivalent of Task) values and are approximations. Actual calories burned depend on fitness level, terrain, and other individual factors.
Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
Enter your weight in poundsEnter the minutes you exercised
Calories Burned:
About Running: 13 minutes per mile
A 13-minute-per-mile pace (approximately 4.6 mph) sits between a brisk walk and a jog, making it a great entry point for those transitioning from walking to running. A 155-pound person burns around 278.7 calories in 30 minutes at this pace. It is low-impact enough to sustain for extended periods while still providing meaningful cardiovascular benefits.
This pace is ideal for run-walk interval training, warm-ups, and cool-downs. Many beginners use couch-to-5K style programs that incorporate this pace as they build running fitness.
Compare With Other Exercises
See how Running: 13 minutes per mile compares to other popular exercises (calories burned in 30 minutes at 155 lbs).
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Running: 12 Minutes Per Mile | 305.9 cal |
| Cycling (Moderate Intensity) | 308.5 cal |
| Basketball: Game | 297.8 cal |
| Running: 9 minutes per mile | 387.7 cal |
| Elliptical (Low Intensity) | 164.8 cal |