Running Calorie Burn Calculator

Estimate the calories you burn during your run with our free calculator. By entering your weight, distance, and pace, you can get an instant, scientifically-backed estimate of your energy expenditure. A great tool for tracking your fitness progress and managing your nutrition. Explore more sports tools on CalculatorBolt.

Calculate Calories Burned

Your body weight
Distance to run
Your running pace

Preset Scenarios

How to Calculate Calories Burned While Running

This calculator uses the MET (Metabolic Equivalent of Task) formula. METs represent the energy cost of physical activities. The formula is: Calories Burned = MET value × Body Weight (kg) × Duration (hours). We use a specific MET value based on the intensity (pace) of your run.

Inputs Explained

  • Weight: Your body weight is a key factor in calorie burn. Heavier individuals burn more calories for the same activity.
  • Distance or Duration: You can enter either the distance you plan to run or the total time you will run. The calculator will figure out the other based on your pace.
  • Pace: Your running speed (e.g., 6 minutes per kilometer). This determines the MET value used in the calculation.

Example

A 70 kg (154 lbs) person runs 5 kilometers at a 6 min/km pace (which is about 10 METs).

  • Duration: 5 km × 6 min/km = 30 minutes (0.5 hours).
  • Calories Burned: 10 METs × 70 kg × 0.5 hours = 350 kcal.

Tips for Accurate Calorie Tracking

  • Be Consistent: Use the same inputs to track progress over time.
  • Wear a Heart Rate Monitor: For a more personalized estimate, using a heart rate monitor can provide a more accurate measure of intensity.
  • Consider Terrain: Running hills or on trails burns more calories than running on a flat track at the same pace.
  • Don't Forget the Afterburn: Your body continues to burn extra calories after a tough run (EPOC), which this calculator doesn't account for.

FAQs

MET stands for Metabolic Equivalent of Task. One MET is the energy you use sitting quietly. Running at a 6 min/km pace is about 10 METs, meaning you're burning 10 times more energy than resting.

Increase your speed (run faster), run for longer, run on inclines, or add extra weight (like a weighted vest).

It provides a very good estimate based on established scientific formulas. Individual factors like metabolism, fitness level, and weather can cause slight variations.

Calorie burn is directly related to the mass your body is moving. A heavier body requires more energy to move the same distance.

Disclaimer

This calculator provides an estimate of calories burned and is for informational purposes only. It is not a substitute for professional medical advice, a registered dietitian's guidance, or a certified fitness trainer's plan. Individual results may vary.

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Author: CalculatorBolt Editorial Team
Reviewed by: Fitness/Running Specialist
Published: • Updated: