Calories Burned by 30 Minutes of running, cross country
Last Update - 14th January 2016
The calories burned, for an average male, weighing 190 pounds (86 kg) is 388 Calories, in 30 minutes of running, cross country.
The calories burned, for an average female, weighing 163 pounds (74 kg) is 333 Calories, in 30 minutes of running, cross country.
Calories Burned Score and Rank
The activity running, cross country has a Calorie Burned Score© of 37.10 out of 100. This is our new score, which relates the calories burned to the maximum possible calories. This score the calorie burn is 37.10 % of the highest realistic calorie burn possible.
This activity has a Calorie Burned Rank© of 43.00 out of 100 ie it is in the top 43.00 % of activities in terms of calorie burn. By comparing to our full database of activities there are 85.00 activities that have a higher calorie burn.
Calories per minute and per hour
The calories burned per minute, by running, cross country for an average man is 13 Calories per minute, and for an average woman is 11 Calories per minute.
The calories burned in one hour is 776 calories for a typical man, and 665 calories in one hour for a typical woman.
Activities Which Burn the Same Calories
The activities which burn the same number of calories as running, cross country are as follows -
- bicycling, 12 mph, standing, hands on brake hoods, 60 rpm
- climbing hills with 42+ lb load
- cross country skiing at a moderate speed and effort of 4.0-4.9 mph
- fire fighter, hauling hoses on ground, carrying/hoisting equipment, breaking down walls etc., wearing full gear
- horseback riding, jumping
- medium intensity Zumba class
- moving household items upstairs, carrying boxes or furniture
- orienteering
- running or jogging at a speed of 5.2 mph or 11:30 pace (minutes/mile)
- skating, ice, rapidly, more than 9 mph, not competitive
Comparing to Inactivity
30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means running, cross country burns 9.7 times more calories than the equivalent time of inactivity for an average man and 9.0 times more calories for an average female.
Equivalent Calories in Food
This level of 388 calories burnt by an average man is equivalent to 0.7 Big Macs, 1.4 snickers bar, 3.2 Starbucks Grande Skinny Lattes, 1.3 cheeseburgers, 1.4 slices of pizza or 1.0 large blueberry muffins. For an average female burning 333 calories is equivalent to 0.6 Big Macs, 1.2 snickers bar, 2.8 Starbucks Grande Skinny Lattes, 1.1 cheeseburgers, 1.2 slices of pizza or 0.9 large blueberry muffins.
Weight Loss From running, cross country
To answer the question how many pounds will I lose from the activity running, cross country? Taking this example of in 30 minutes, the weight loss for a typical man is a minimum of 0.06 pounds, and a typical woman would lose 0.05 pounds.
Based on 4 sessions per week of for a duration of 30 minutes per session, the approximate time taken to lose one pound is 4 weeks for a man and 5 weeks for a woman, assuming no other changes in lifestyle or eating habits.
The same 4 sessions per week of for a duration of 30 minutes per session, would lose 1kg in 2 weeks for a man and 2 weeks for a woman. To personalise the calories burned running, cross country, please enter your weight and time spent performing the activity, in minutes, into the box below and press the calculate button to find your calories burned.
You can browse the calories burned, for other common activities from the links below. Or use our calories burned calculator.
Reference:
Compendium of physical activities: an update of activity codes and MET intensities.
Ainsworth, B, Haskell, W, Whitt, M.
Med Sci Sports Ex, 32(9): S498-S516, 2000.