Calories Burned Running Calculator
Estimate calories burned running from your weight, distance and time using MET values. Example: a 154 lb (70 kg) runner who covers 5 km in 30 minutes burns about 351 calories.
Show steps
How to use the Calories Burned Running Calculator
- Enter the values in the fields.
- Press Calculate to see the result with the steps shown.
Formula and method
Calories = MET x body weight (kg) x time (hours), with MET from running speed: 6 mph = 9.8, 7 mph = 11.0, 8 mph = 11.8, 9 mph = 12.8, 10 mph = 14.5. Net calories use (MET – 1).
Calories burned running per hour
Weight \ Pace,5 mph,6 mph,7 mph,8 mph,9 mph,120 lb,452,533,599,642,697,150 lb,565,667,748,803,871,180 lb,678,800,898,963,1045,210 lb,791,933,1048,1124,1219
Calories per mile by weight
Weight,Calories per mile (about),120 lb,89,150 lb,111,180 lb,133,210 lb,156
What changes the number
Body weight is the biggest factor. Hills, trail surfaces, headwinds and carrying extra weight raise the cost, while fitness and efficient form lower it slightly.
Running and weight loss
About 3,500 calories equals a pound of fat, but appetite and other activity change with training, so use trends over weeks. This calculator gives estimates for education and fitness planning, not medical advice. Check with your doctor before major changes to exercise or diet, especially if you have a medical condition.
Frequently asked questions
How many calories does running burn?
Roughly 100 calories per mile for a 150 lb runner, and more for heavier runners.
Does running faster burn more calories per mile?
Only slightly; the per-mile cost stays near 0.75 to 1.0 kcal per pound.
Is it gross or net calories?
Both are shown; gross includes what you would burn at rest.
How accurate is this?
Within about 10 to 15%.
Does treadmill running burn the same?
About the same on flat ground; use 1% incline to match outdoors.
How do I burn more?
Run longer, add hills or intervals.
Sources
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