Running Calories Calculator
Estimates the calories used on a run from your weight, speed and time, and shows the distance covered.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
Distance is speed × time. Pick the row nearest your average pace.
What to watch out for
Running costs about the same per kilometre at any speed, so distance predicts calories better than pace does. Across the speeds here, the gross figure stays between 0.88 and 1.03 kcal per kg per km. The values are for level ground. Hills and headwinds add to them, and a flat treadmill can cost a little less at faster speeds because there is no air to push through.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories does running 5 km burn?
At 70 kg and 9.7 km/h, 5 km takes about 31 minutes and uses about 355 kcal gross, or 319 kcal net of resting.
Does running faster burn more calories?
Per minute, yes. Per km, not really. At 70 kg, 8.0 km/h uses about 72 kcal per km and 12.9 km/h uses about 64 kcal per km.
Does running burn more than walking the same distance?
Yes. Over 5 km at 70 kg, a 4.8 km/h walk is about 181 kcal net and a 9.7 km/h run about 319 kcal net.