Running Calories Calculator
Calculate calories burned running using your weight, speed, and duration — with per-kilometer calorie output for race planning.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Running Calories Calculator
The running calories calculator estimates energy burned from weight, time and speed, using MET values that rise from 8 at a 5 km/h jog to 18 at 14 km/h. It also shows the distance covered and calories per kilometre. A useful rule of thumb is that running burns about 1 kcal per kilogram of body weight per kilometre.
How to use it
- 1Enter your weight in kilograms.
- 2Enter the run time in minutes.
- 3Choose your speed and press Calculate.
Worked example
a 70 kg runner at 10 km/h (14.5 METs) for 30 minutes burns about 14.5 × 70 × 0.5 ≈ 508 kcal and covers 5 km.
How it works
Formula
Calories = MET × Weight (kg) × Duration (hours). MET increases with speed.
Common use cases
- Planning runs for weight loss
- Fuelling long runs
- Comparing paces
Frequently asked questions
A:A 70 kg person running 5km at 8 km/h burns approximately 350–400 calories.
A:Faster running burns slightly more calories per km, but the difference is small.
A:Yes significantly — heavier runners burn proportionally more calories for the same distance.
A:Running is one of the highest-calorie exercises per minute, second only to very high-intensity activities.
A:Yes — uphill running significantly increases calorie burn due to greater muscle recruitment.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources