How many calories does running burn per km?

A common rule of thumb is around 1 kcal per kg of body weight per kilometre, though actual values vary with efficiency, terrain, and pace.

Does running speed affect how many calories you burn?

Speed affects calories per minute more than calories per kilometre. Over the same distance, total calorie burn is often more similar than many people expect.

How many calories does a 5K run burn?

A 5 km run often burns roughly 300 to 500 calories depending on body weight and running economy.

What is the difference between net and gross calories burned running?

Net calories refer to the extra calories burned above rest, while gross calories include both exercise and resting energy use during that time period.

Can running help me lose weight?

Yes. Running can be very effective for increasing energy expenditure and supporting a calorie deficit when paired with an appropriate diet.

How accurate is this running calorie calculator?

It provides a useful estimate, but real-world results vary due to biomechanics, terrain, weather, incline, and individual efficiency.

Fitness

👟 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

60 kg~60 kcal/km

70 kg~70 kcal/km

80 kg~80 kcal/km

90 kg~90 kcal/km

💡 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

🔥All Activities ⏱️Running Pace ❤️HR Zones

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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