How the Running Calorie Calculator works
This calculator uses MET (Metabolic Equivalent of Task) values from the 2011 Compendium of Physical Activities.
Calories = MET × body weight (kg) × time (hours)
MET values by running speed
| Speed | Pace | MET |
|---|---|---|
| 6 km/h | 10:00 min/km | 6.0 |
| 8 km/h | 7:30 min/km | 8.0 |
| 10 km/h | 6:00 min/km | 10.5 |
| 12 km/h | 5:00 min/km | 12.5 |
| 16 km/h | 3:45 min/km | 16.0 |
How to use your results
Use your calorie burn to understand your energy balance. If you burn 500 kcal running and eat at your TDEE, you create a 500 kcal deficit — equivalent to losing ~0.5 kg per week from running alone.
Remember: don't "eat back" all exercise calories. The body often compensates after exercise with increased hunger. Aim to eat back 50–70% of exercise calories for weight loss.
Frequently asked questions
How many calories do I burn running 5km?
A 70kg person burns approximately 350–400 kcal running 5km at a moderate pace (9–10 km/h). Heavier runners burn more; faster runners burn more per hour but similar per km.
Does running speed affect calories burned per km?
Slightly — faster running is more efficient per km but burns more calories per hour. A 70kg person burns ~70 kcal/km at slow pace and ~80 kcal/km at fast pace. The difference per km is small; total time matters more.
How many calories burned running 1 hour?
At a comfortable 10 km/h pace, a 70kg person burns approximately 700–750 kcal per hour running. At 12 km/h: ~850 kcal. At 8 km/h: ~550 kcal.
Does running burn more calories than walking?
Running burns roughly 2× more calories per hour than walking at the same distance, but only about 30% more per km (since you cover distance faster). Both are effective — running is more time-efficient.
How accurate are calorie burn calculators?
MET-based calculations are accurate to within 10–15% for most people. Actual calorie burn varies with fitness level, running economy, heat, and individual metabolism. Fitness trackers with heart rate monitoring are slightly more accurate.
Should I run to lose weight?
Running is highly effective for weight loss — 30 minutes of running burns 300–450 kcal depending on weight and pace. Combined with a calorie deficit, running significantly accelerates fat loss. Aim for 3–4 runs per week plus strength training.
How many calories burned running a marathon?
A 70kg runner burns approximately 2,800–3,200 kcal completing a marathon (42.2km). This varies significantly with pace and body weight.
Do heavier people burn more calories running?
Yes — calorie burn is directly proportional to body weight. A 90kg person burns approximately 30% more calories than a 70kg person covering the same distance at the same pace.