Running Calories Calculator
A 70 kg person running at 6 mph burns about 360 kcal in 30 minutes, roughly 12 kcal per minute. Per mile the figure is fairly stable: around 110–120 kcal per mile for a 70 kg runner regardless of pace, because running faster covers the mile in less time.
What is running calories calculator?
Running burns far more per minute than walking but slightly more per mile as well, because faster running is less economical and includes an airborne phase with no forward momentum to reuse.
The per-mile figure is the more useful one for planning. Body weight drives it almost linearly: a 90 kg runner burns roughly 30% more per mile than a 70 kg runner at the same pace.
MET values used
| Activity intensity | MET |
|---|---|
| Jogging, 5.0 mph | 8.3 |
| Running, 6.0 mph | 9.8 |
| Running, 7.0 mph | 11 |
| Running, 8.0 mph | 11.8 |
| Running, 10.0 mph | 14.5 |
| Trail running | 11 |
How calories burned are calculated
Every activity has a MET value — a metabolic equivalent where 1 MET is the energy you use sitting still. This calculator uses the ACSM metabolic equation, which converts a MET value and your body weight into a calorie burn rate. MET values come from the Compendium of Physical Activities, a standard reference used in exercise research. Pick the intensity that matches what you actually did; the table below shows every option and its MET value.
kcal per minute = MET × 3.5 × body weight (kg) ÷ 200
Total kcal = kcal per minute × duration (minutes)Source: ACSM metabolic equation; MET values from the Compendium of Physical Activities.
How to use this calculator
- Choose metric (kg) or imperial (lb).
- Enter your body weight.
- Enter how long you exercised, in minutes.
- Select the intensity that best matches your effort — each option shows its MET value.
- Read your total burn, the per-minute rate, and the equivalent time walking.
Frequently asked questions
How many calories does running a mile burn?
Roughly 0.75 kcal per pound of body weight per mile. A 70 kg (154 lb) runner burns about 115 kcal per mile; a 90 kg runner about 150 kcal.
Does running economy change the answer?
Yes. Trained runners use less energy at the same pace, so the MET equation overestimates their burn. Untrained runners often burn more than the estimate.
Do treadmills and outdoor running burn the same?
Very nearly. Outdoor running has air resistance; treadmill running lacks it, which is why a 1% incline is often used to make treadmill effort comparable.
Why does my watch show a higher number?
Watches using heart rate capture your actual effort, including heat, hills and fatigue. MET estimates assume steady-state conditions and usually run lower for hard efforts.
Related calculators
- Treadmill Calories Calculator — Estimate the calories you burn on a treadmill at any speed or incline. Uses the ACSM metabolic equation with MET values from the Compendium of Physical Activities.
- Walking Calories Calculator — Work out how many calories walking burns for your weight, pace and duration. MET-based estimate with a full pace table from slow stroll to race walking.
- Calorie Calculator — Free calorie calculator using the Mifflin-St Jeor equation. See how many calories you should eat to maintain, lose or gain weight, plus your BMR.
These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.