# Weightloss and running: the rules

Running burns calories like no other physical exercise. This is great news for weightloss but it’s not the only factor you need to consider. Losing weight is no easy feat but if you read up and keep running you’ll get their a lot faster. Here is some essential info to help you on your way.

BMR calculator

To lose weight you have to burn more calories than you take in, so it’s a good idea to know how many you need in the first place. Start by working out your basal metabolic rate (BMR), which is the number of calories you’d need to keep your body ticking over if you were to stay in bed all day. Calculate your BMR by using the formula below. Then multiply that figure by 1.55 to account for ‘moderate’ exercise (running three to five days a week) and you’ll find how many calories you will need to maintain your current weight.

BMR for women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

BMR for men = 66.47 + (13.7 x weight kg) + (5 x height in cm) - (6.8 x age years)

### What does it mean?

Understanding how much running it takes to burn calories is crucial. Based on a 12st beginner running at 10min/mile, burning 730kcal/hour, here’s how long you need to spend pounding pavements to burn off a…

Small Milky Way (122kcal): 10 mins

Can of Stella Artois (243kcal): 20 mins

Burger King Caesar Chicken Wrap (365kcal): 30 mins

McDonald’s Big Mac (487kcal): 40 mins

Pret A Manger all-day breakfast sandwich (608kcal): 50 mins

Pizza Express Quattro Formaggio (730kcal): 60 mins