Calories Burned Running Calculator
Estimate how many calories you burn running. Enter your body weight, running speed, and how long you ran, and this calculator returns the calories burned and your burn rate per minute using MET values.
Formula
Calories = MET × weight (kg) × time (hours)
- MET (Metabolic Equivalent of Task) rates how intense running is compared with resting (1 MET).
- Calories burned = MET × your weight in kg × time in hours.
- Running METs rise with pace — from about 8.3 (jogging) to 14.5 (fast running) — so pick the speed you held.
- Heavier runners burn more for the same run because moving more mass takes more energy.
- A rough rule of thumb is about 1 kcal per kg per km, which this MET method approximates.
- Hills, heat, and headwind all increase the real burn, so treat this as a solid estimate.
70 kg runner at 9.7 km/h (MET 9.8), 30 minutes
Inputs
- Body weight: 70 kg
- Running speed: 9.8
- Duration: 30 min
Calories = 9.8 MET × 70 kg × 0.5 h = 343 kcal, or about 11.4 kcal per minute.
Frequently asked questions
How many calories does running burn?
Roughly 1 kcal per kg of body weight per kilometre. A 70 kg person running 5 km burns about 350 kcal; faster pace and more distance burn more.
Does running speed change the burn?
Yes. Faster paces have higher MET values, so you burn more per minute. Over the same distance the difference is smaller, but per minute it's significant.
Treadmill vs outdoor running?
They're close at the same pace. Outdoors you face wind and terrain; setting a treadmill to a 1% incline roughly matches the effort of flat road running.
Why does weight matter so much?
Running carries your whole body weight, so a heavier runner does more work and burns more calories than a lighter runner at the same pace and time.
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