👟 Running Calorie Calculator
Calculate calories burned running based on weight, distance, pace, and terrain.
👟 Formula
MET method
MET × weight(kg) × hours
MET varies by speed
Rule of thumb
~1 kcal/kg/km
Quick estimate
Running calorie burn depends mostly on body weight and distance. Pace matters, but often less than people assume over the same total distance.
🔥 Calories/km by Weight
💡 Efficiency
- ✓Distance > speed for calories
- ✓Hills can add a meaningful calorie cost
- ✓Treadmill and outdoor running can differ
- ✓EPOC may add some post-exercise burn
- ✓Fuel longer runs appropriately
📎 Also Try
Formula, sources and limitations
How this estimate is produced
Sources
- 2024 Adult Compendium of Physical Activities
Journal of Sport and Health Science, 2024
Important limitations
- MET-derived expenditure is a population estimate.
- Actual energy use varies with fitness, pace, terrain, and movement efficiency.
A citation describes the source method; it does not mean this website or its implementation has been clinically validated or independently reviewed. See the methodology, editorial policy, and medical disclaimer.
Running vs Walking
Running generally burns more calories per minute, while total calorie burn over distance is often closer than many people expect. For weight loss, consistency and total weekly volume matter a lot.
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