Running Calories Calculator
Estimate the calories burned on a run from your weight, distance and time.
Last updated · View algorithm, constants and default inputs (JSON)
About this calculator
This estimates running energy from body weight, distance in kilometres and time. It approximates MET from speed and clamps the intensity between 6 and 20 MET; it is not a measurement and may be less useful outside typical running speeds. Individual efficiency and terrain are not modeled.
Worked example
calculated with the default values below
Body weight 70 kg · Distance 5 km · Time 30 min Calories burned 368 kcal · Intensity (MET) 10.0 · Average speed 10.00 km/h · Calories per km 74 kcal
General background references
Disclaimer
These calculators are for general information only and are not a medical device, a diagnosis or a treatment plan. Reference ranges describe populations, not individuals, and do not account for pregnancy, medication, disability or athletic training. Discuss your own situation with a qualified healthcare professional.
Implementation source
This record describes the implementation used by this page. It is not independent validation. External references, when available, support only the stated formula or definition; estimates and custom rules retain their own assumptions.
Formula and variables
v = 60D ÷ m; MET = clamp(0.95v + 0.5, 6, 20); K = MET × 3.5 × w × m ÷ 200
- D
- Distance (km)
- m
- Duration (minutes)
- v
- Speed (km/h)
- w
- Body weight (kg)
- K
- Calories (kcal)
Distance is entered in kilometres. Speed = distance ÷ hours; estimated MET = clamp(0.95×speed + 0.5, 6, 20); kcal = MET×3.5×weight(kg)÷200×minutes; kcal/km = kcal÷distance. This simplified estimate does not model individual running economy or terrain.
Frequently asked questions
Why does a heavier runner burn more calories at the same speed?
Calories scale with body weight through the MET formula, so at 10 km/h the model assigns a MET of 10 and burns about 368 kcal for a 70 kg runner over 5 km, versus less for a lighter person. Speed sets the MET via 0.95 times km/h plus 0.5, capped between 6 and 20, so a 30 minute 5 km run costs roughly 74 kcal per kilometre at this weight.