Running Calorie Calculator

Calculate how many calories you burn running. Enter your weight, distance or time, pace, and terrain to get accurate calorie estimates.

1 lb = 0.453592 kg

Average running speed

Calories = MET * Weight(kg) * Duration(hours)\n\nMET Values by Pace:\n8 km/h (5 mph): 8.3 METs\n9.7 km/h (6 mph): 9.8 METs\n11.3 km/h (7 mph): 11.0 METs\n12.9 km/h (8 mph): 11.8 METs\n14.5 km/h (9 mph): 12.8 METs\n16 km/h (10 mph): 14.5 METs\n\nIncline Adjustment: MET * (1 + Incline%)
Example:\nWeight: 70 kg (154 lbs)\nDistance: 5 km\nPace: 9.7 km/h (6 mph)\nTerrain: Flat\n\nDuration = 5 / 9.7 * 60 = 30.9 min\nMET = 9.8\nCalories = 9.8 * 70 * 0.515 = 353 calories\n\nWith 10% incline:\nAdjusted MET = 9.8 * 1.10 = 10.78\nCalories = 10.78 * 70 * 0.515 = 388 calories

How many calories do you burn running?

On average, you burn about 100 calories per mile, but this varies by weight and pace. A 150-lb person burns ~112 cal/mile at 6 mph, while a 200-lb person burns ~149 cal/mile. Faster paces burn slightly more due to increased effort and intensity.

Does running pace affect calories burned?

Yes, but less than you might think. Running faster burns more calories per minute but covers distance quicker. For the same distance, faster running burns 5-10% more calories due to increased intensity. Time matters more than pace for total burn.

What is a MET and how is it used?

MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET = resting metabolic rate. Running METs: 6 mph = 9.8, 7 mph = 11.0, 8 mph = 11.8, 9 mph = 12.8, 10 mph = 14.5. Formula: Calories = MET * Weight(kg) * Duration(hours).

Is running uphill or on a treadmill different?

Uphill running burns significantly more calories - add 10-30% depending on incline. Treadmill at 0% incline burns ~5% fewer calories than outdoor running (no wind resistance, moving belt). Set treadmill to 1% incline to match outdoor effort.

How accurate are calorie burn estimates?

MET-based formulas are 85-90% accurate for most people. Individual factors affect burn: fitness level (fitter = less efficient), temperature, terrain, running economy. Use estimates as guidelines. Heart rate monitors with personal data are more accurate.