Calorie Table

Appendix from Running Around Portland (1979), reprinted there with permission from Jog, Run, Race by Joe Henderson (consulting editor of Runner's World magazine), World Publications, Mountain View, Ca., 1977.

Calories used per mile of running

Weight (lb)	5:20	6:00	6:40	7:20	8:00	8:40	9:20	10:00	10:40
	Pace per mile
120	83	83	81	80	79	78	77	76	75
130	90	89	88	87	85	84	83	82	81
140	97	95	94	93	92	91	89	88	87
150	103	102	101	99	98	97	95	94	93
160	110	109	107	106	104	103	101	100	99
170	117	115	113	112	111	109	107	106	105
180	123	121	120	119	117	115	114	112	111
190	130	128	127	125	123	121	120	118	117
200	137	135	133	131	129	128	126	124	123
210	143	141	139	137	136	134	132	130	129
220	150	148	146	144	142	140	138	136	135

Note: expenditure of 3500 calories equals one-pound weight loss.

Calories used per minute

Weight (lb)	5:20	6:00	6:40	7:20	8:00	8:40	9:20	10:00	10:40
	Pace per mile
120	15.6	13.8	12.1	10.9	9.9	9	8.3	7.6	7
130	16.9	14.8	13.2	11.8	10.7	9.7	8.9	8.2	7.6
140	18.1	15.9	14.1	12.6	11.5	10.5	9.6	8.8	8.1
150	19.4	17	15.1	13.5	12.3	11.2	10.2	9.4	8.7
160	20.6	18.1	16.1	14.5	13	11.8	10.9	10	9.3
170	21.9	19.2	17	15.3	13.8	12.7	11.5	10.6	9.8
180	23.1	20.2	18	16.2	14.6	13.3	12.2	11.2	10.4
190	24.4	21.3	19	17	15.4	14	12.9	11.8	10.9
200	25.6	22.4	19.9	17.9	16.2	14.8	13.5	12.4	11.5
210	26.9	23.6	20.9	18.7	17	15.5	14.1	13	12.1
220	28.1	24.7	21.9	19.6	17.8	16.2	14.8	13.6	12.6

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