Running Calorie Calculator
Last updated: 2026-06-25
Calories burned running are calculated as MET × body weight (kg) × exercise time (hours), and the MET rises as speed increases.
Enter weight, distance, and speed to estimate total calories burned and calories per km. Results are estimates for reference.
Enter weight, distance, and speed
Total calories burned
0 kcal
| Item | Value |
|---|---|
| Applied MET (by speed) | |
| Elapsed time | |
| Calories per km | |
| Calories per minute | |
| Total calories burned |
Calories burned are a MET-based estimate for reference. Real values vary with terrain, wind, individual efficiency, and heart rate.
How to use
- Enter weight — enter your body weight in kg.
- Enter distance and speed — enter the distance run (km) and your running speed (km/h).
- See results — press Calculate to see calories burned (kcal), elapsed time, and calories per km.
How to calculate running calories (MET formula)
Calories burned running are estimated from exercise intensity (MET), body weight, and time. MET (metabolic equivalent) is an intensity metric that sets resting metabolism at 1, and 1 MET is about 1 kcal/kg/hour.
Calories (kcal) = MET × body weight (kg) × time (hours)
Exercise time is distance ÷ speed. The faster the speed, the higher the MET; this calculator uses running METs by speed based on the Compendium of Physical Activities.
| Speed (km/h) | Pace (min/km) | MET |
|---|---|---|
| 8 km/h | 7:30 | 8.3 |
| 9.7 km/h | ~6:12 | 9.8 |
| 11.3 km/h | ~5:19 | 11.0 |
| 12.9 km/h | ~4:39 | 11.8 |
| 14.5 km/h | ~4:08 | 12.8 |
| 16.1 km/h | ~3:44 | 14.5 |
For example, a 65 kg person running at 10 km/h (about 10.0 MET) for 30 minutes (0.5 hours) burns 10.0 × 65 × 0.5 ≈ 326 kcal. To convert between speed and pace, use the Treadmill Pace Converter; to find pace from distance and time, use the Running Pace Calculator.
Frequently asked questions (FAQ)
How are calories burned running calculated?
Calories burned (kcal) = MET × body weight (kg) × exercise time (hours). MET represents exercise intensity, and for running it rises as speed increases. This calculator sets the MET automatically based on your speed.
What is a MET?
MET (metabolic equivalent) sets resting metabolism at 1 and expresses how many times higher exercise intensity is. 1 MET is about 1 kcal/kg/hour. A light jog (8 km/h) is about 8.3 MET, and fast running (12 km/h) is about 11.8 MET.
Why do calories differ between people over the same distance?
Because calories burned are proportional to body weight. A heavier person uses more energy over the same distance and speed. Speed, terrain, wind, and individual efficiency also affect the real total, so the result is an estimate.
How many calories does running 1 km burn?
As a rough rule, about 1 kcal is burned per kg of body weight per km, so a 60 kg person burns about 60 kcal per km. Faster speeds increase calories per minute, but calories per distance stay relatively constant. The exact value varies by person and is an estimate for reference.
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Last updated: 2026-06-25