How many calories can you burn to lose weight after running 10 kilometers

Running 10 kilometers generally consumes 600-1000 calories, and the ability to lose weight depends on the size of the calorie deficit. The weight loss effect of running is influenced by factors such as basal metabolic rate, running speed, body weight, dietary control, and exercise frequency.

Running is a medium to high intensity aerobic exercise, consuming approximately 10-12 times the weight in kilograms per hour. An adult weighing 70 kilograms runs 10 kilometers at a speed of 8 kilometers per hour, consuming approximately 700 calories. If you persist in running 10 kilometers three times a week and cooperate with appropriate dietary control, you can lose 1-2 kilograms per month. When running, the heart rate is maintained in the range of 60% -70% of the maximum heart rate, and the proportion of fat supply is the highest, resulting in better fat loss efficiency. People with a larger body weight base burn more calories while running, but they need to pay attention to knee joint protection. At the same distance, people weighing 90 kilograms consume about 30% more calories than those weighing 60 kilograms. Intermittent running, variable speed running, and other modes can improve the afterburning effect more than constant speed running, continuously consuming additional heat within 24 hours after exercise. Running to lose weight requires a combination of strength training, and an increase in muscle mass can improve basal metabolic rate.

It is recommended to alternate running with other forms of exercise to avoid a decrease in calorie expenditure after the body adapts. Supplement high-quality protein and compound carbohydrates in moderation before and after running, and stretch and relax muscles in a timely manner after exercise. Maintaining a daily calorie deficit of 300-500 calories, combined with regular sleep and adequate rest, is essential for achieving healthy and sustainable weight loss. After weight loss, it is necessary to recalculate calorie requirements and adjust exercise intensity and diet plan in a timely manner.