Running Calorie Calculator — Calories Burned
Estimate calories burned running from body weight, distance, and pace. Uses Compendium of Physical Activities MET values for running speed.
This running calorie calculator estimates energy burned from your weight, distance, and finish time or pace. Enter weight and any two of distance, time, or pace — for example, 70 kg running 10 km in 50 minutes — to see total calories and calories per kilometre.
The estimate uses MET values from the Compendium of Physical Activities, which assign higher energy costs to faster running speeds. A slower jog burns fewer calories per minute than a hard tempo at the same distance.
Calorie burn depends on body mass and effort level. Heavier runners burn more calories at the same pace, and faster paces increase the metabolic cost. Use these figures for rough planning — individual metabolism and running form create variation.
To work out pace or time first, use the pace calculator. For distance conversions between miles and kilometres, see the distance converter.
Frequently asked questions
- How are running calories calculated?
- Calories are estimated using MET (metabolic equivalent) values for running speed from the Compendium of Physical Activities, multiplied by your body weight and duration in hours.
- Does pace affect calories burned?
- Yes. Faster running has a higher MET value and burns more calories per minute. A 10K in 50 minutes burns fewer calories than the same distance in 45 minutes at a higher weight.
- How accurate is a running calorie estimate?
- MET-based estimates are useful for comparing runs but vary by individual. Running economy, terrain, wind, and fitness all affect actual energy expenditure.
- Should I enter weight in kg or lb?
- Use whichever unit you prefer. Enter weight in kg or fill in distance and time — the calculator uses your weight with pace-derived MET values to estimate total and per-kilometre calories.
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