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Running Calorie Calculator

Calculate calories burned running based on weight, distance, and speed. Based on official MET values from the Compendium of Physical Activities.

Sources: 2024 Adult Compendium of Physical Activities · ACSM — Guidelines for Exercise Testing and Prescription

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How Many Calories Do You Burn Running

Running is one of the most effective physical activities for calorie expenditure. Knowing the calories burned helps you plan training based on your goals.

The Formula

Calorie burn is calculated using MET values from the Compendium of Physical Activities:

Calories = MET x weight (kg) x duration (hours)

MET values for running vary with speed:

  • 8 km/h (light jog): MET 8.5
  • 10 km/h (easy run): MET 9.3
  • 12 km/h (medium run): MET 11.8
  • 14 km/h (fast run): MET 12.5
  • 16 km/h (intense run): MET 14.8

Practical Example

A 75 kg person running 8 km at 11 km/h:

  • Duration: 8 / 11 = 0.73 hours (about 44 minutes)
  • MET: 10.5
  • Calories: 10.5 x 75 x 0.73 = 575 kcal
  • Calories per km: 575 / 8 = 72 kcal/km

Running for Weight Management

ACSM recommends 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity per week for weight management. Running, being a high-energy vigorous activity, allows you to achieve significant goals in relatively short times.

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Frequently Asked Questions

How many calories do you burn running 1 km?▼
Calorie burn per km depends mainly on body weight and speed. As a rough rule, you burn about 1 kcal per kg of weight per km. A 70 kg person burns about 65-80 kcal per km running at 10-12 km/h.
Does running slowly burn more calories than running fast?▼
No, running fast burns more total calories for the same distance because the MET value is higher (greater intensity). At the same time duration, the difference is even more marked: in 30 minutes at 14 km/h you cover 7 km, while at 8 km/h only 4 km.
Is running more effective than walking for burning calories?▼
Yes, for the same distance running burns about 20-30% more calories than walking. This is because running MET is much higher: running at 10 km/h has a MET of 9.3 versus 3.5 for brisk walking at 5 km/h.