Running: 11 minutes per mile Calories Burned

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

The table below shows 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 (Metabolic Equivalent of Task) values and are approximations. Actual calories burned depend on fitness level, terrain, and other individual factors.

Personalised Calorie Calculator

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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

See how Running: 11 minutes per mile compares to other popular exercises (calories burned in 30 minutes at 155 lbs).

Exercise	Calories (30 min / 155 lbs)
Volleyball	141.5 cal
House Cleaning	102 cal
Zumba	217.6 cal
Elliptical (High Intensity)	227.5 cal
Walking: 14 minutes per mile	191.5 cal