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How Many Calories Does Running Burn
Enter your weight, distance, and run duration to calculate calories burned, pace, and speed.
How it works
Calories burned = MET × weight (kg) × time (hours). MET depends on speed, according to the Compendium of Physical Activities (2011): 6.0 at 6.4 km/h, 8.3 at 8 km/h, 9.8 at 9.7 km/h, 11.0 at 11.3 km/h, 11.8 at 12.9 km/h, 12.8 at 14.5 km/h, 14.5 at 16.1 km/h; smoothly interpolated between points. As a quick check: running burns roughly 1 kcal per 1 kg of body weight per kilometer.
Frequently Asked Questions
How many calories does running 5 km burn?
Around 350 kcal for a 70 kg person, largely independent of pace: running burns roughly 1 kcal per 1 kg of body weight per kilometer.
How much do you need to run to lose weight?
A calorie deficit is what matters most for weight loss. Running 5 km three times a week burns about 1,000 kcal, which equals roughly 130 g of body fat.
What is considered an easy pace?
A pace at which you can comfortably hold a conversation. For most beginners, that is around 7–8 minutes per kilometer.
Calculates total energy expenditure, including resting metabolism.
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