Running Calorie Calculator
Calculate how many calories you burn running based on your weight, distance, and pace using MET (Metabolic Equivalent of Task) values.
Calories Burned
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MET Value
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Estimated Duration
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Calories per km
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How to Use the Running Calorie Calculator
- Choose your unit system: Select Metric (kg, km) or Imperial (lb, mi).
- Enter your weight: Type your current body weight.
- Enter the distance: Type how far you ran or plan to run.
- Select your pace: Choose the running speed that matches your effort.
- Select terrain: Hilly or trail running burns more calories.
- View your results: Total calories burned, MET value, and duration appear instantly.
Calorie Burn Formula
Calories burned are estimated using the MET formula:
- Calories = MET x weight (kg) x time (hours) x terrain factor
- MET values come from the Compendium of Physical Activities
- Time is derived from distance and pace speed
Running MET Values
| Pace | MET | Speed |
|---|---|---|
| Slow jog | 6.0 | ~9 km/h / 5.6 mph |
| Light run | 8.0 | ~12 km/h / 7.5 mph |
| Moderate run | 9.8 | ~14.5 km/h / 9.0 mph |
| Fast run | 11.0 | ~16.5 km/h / 10.2 mph |
| Very fast run | 12.8 | ~19.3 km/h / 12.0 mph |
| Sprint pace | 14.5 | ~21.7 km/h / 13.5 mph |
Frequently Asked Questions
How many calories does running 1 mile burn?
A common rule of thumb is about 100 calories per mile for a 155 lb (70 kg) person. However, this varies based on weight, pace, and terrain. Heavier runners burn more calories per mile, and faster paces have higher MET values.
Does running faster burn more calories?
Running faster burns more calories per minute due to the higher MET value. However, for the same distance, the total calorie difference between paces is smaller than you might think. The biggest factor is your body weight and the total distance covered.
How accurate are these estimates?
MET-based calculations are a reasonable estimate but can vary by 10-20% depending on individual fitness, running efficiency, body composition, and environmental conditions. Heart rate monitors or GPS watches with power meters provide more personalized estimates.