Calories Burned Running

About Calories Burned Running Calculator

This running calories calculator estimates kcal burned by combining your distance and pace. It derives total time and speed, assigns a MET value from speed (validated categories for running), and computes calories = MET × body mass (kg) × time (hours). Supports metric & US units (kg/lb, km/mi).

Use it to compare easy runs vs tempo/intervals, estimate kcal per km/mi, or plan fueling. For effort-based training pair it with Heart Rate Zones and VO₂ Max.

FAQ

• How do you calculate calories burned running?
  We select a MET from your speed, then compute MET × kg × hours. Distance × pace gives total time.
• What MET is used for running?
  MET increases with speed (e.g., ~6.0 at 4 mph, ~8.3 at 5 mph, ~9.8 at 6 mph, ~11–12.5 at 7–8 mph, ~13.3 at 9 mph, ~14.5 at 10 mph). We interpolate between points.
• Is running calorie burn linear with distance?
  Approximate per-km/mi cost is relatively steady at a given pace, but terrain, wind, temperature and form change real-world energy cost.
• Should I use kg or lb; km or mi?
  Up to you—choose kg/lb for weight and km/mi for distance; pace units follow your distance unit.
• Why do my watch calories differ?
  Devices use proprietary models with HR, VO₂ Max, elevation and personal calibration—expect differences vs generic MET estimates.

Disclaimer

This calculator provides estimates for training and education. It is not medical advice. Environmental conditions and individual variability can meaningfully change energy expenditure.

References

• Ainsworth BE et al. – Compendium of Physical Activities (MET values)
• NIDDK/NIH – Weight Management & Energy Balance
• ACSM – Running & Endurance Training Guidance