Calories Burned Running 30 Minutes

How many calories does a 30 minute run burn? A 70kg (154lb) person burns approximately 300-400 calories running for 30 minutes, depending on pace. Faster running burns more calories per minute.

This guide covers calorie burn for all common running durations with detailed tables and our specialized calculators.

Quick answer: A 30-minute run burns 250-450 calories depending on your weight and pace.

30-Minute Run Calorie Table

Weight	Slow (7:00/km)	Moderate (6:00/km)	Fast (5:00/km)
55kg (121lb)	220 cal	248 cal	284 cal
60kg (132lb)	240 cal	270 cal	310 cal
65kg (143lb)	260 cal	293 cal	336 cal
70kg (154lb)	280 cal	315 cal	362 cal
75kg (165lb)	300 cal	338 cal	387 cal
80kg (176lb)	320 cal	360 cal	413 cal
85kg (187lb)	340 cal	383 cal	439 cal
90kg (198lb)	360 cal	405 cal	464 cal
95kg (209lb)	380 cal	428 cal	490 cal
100kg (220lb)	400 cal	450 cal	516 cal

Get your exact number: Use our 30 Minute Run Calorie Calculator

Is 30 Minutes Enough for Weight Loss?

A 30-minute run is highly effective for weight loss:

Burns 280-450 calories depending on intensity
Manageable for busy schedules
Allows for 5-6 sessions per week without overtraining
Creates weekly deficit of 1,400-2,700 calories from running alone

For best results, combine 30-minute runs with a slight caloric deficit from diet.

Calories Burned Running 10 Minutes

Quick answer: A 10-minute run burns 80-150 calories.

10-Minute Run Calorie Table

Weight	Slow (7:00/km)	Moderate (6:00/km)	Fast (5:00/km)
55kg (121lb)	73 cal	83 cal	95 cal
60kg (132lb)	80 cal	90 cal	103 cal
65kg (143lb)	87 cal	98 cal	112 cal
70kg (154lb)	93 cal	105 cal	121 cal
75kg (165lb)	100 cal	113 cal	129 cal
80kg (176lb)	107 cal	120 cal	138 cal
85kg (187lb)	113 cal	128 cal	146 cal
90kg (198lb)	120 cal	135 cal	155 cal

Get your exact number: Use our 10 Minute Run Calorie Calculator

When 10 Minutes Makes Sense

Ten-minute runs work well for:

Warmups and cooldowns
Recovery days
Building running habit as a beginner
High-intensity interval sessions
Time-crunched days

Calories Burned Running 20 Minutes

Quick answer: A 20-minute run burns 160-300 calories.

20-Minute Run Calorie Table

Weight	Slow (7:00/km)	Moderate (6:00/km)	Fast (5:00/km)
55kg (121lb)	147 cal	165 cal	189 cal
60kg (132lb)	160 cal	180 cal	207 cal
65kg (143lb)	173 cal	195 cal	224 cal
70kg (154lb)	187 cal	210 cal	241 cal
75kg (165lb)	200 cal	225 cal	258 cal
80kg (176lb)	213 cal	240 cal	275 cal
85kg (187lb)	227 cal	255 cal	293 cal
90kg (198lb)	240 cal	270 cal	310 cal

Get your exact number: Use our 20 Minute Run Calorie Calculator

The 20-Minute Sweet Spot

Twenty minutes is ideal for:

Busy professionals with limited time
Adding to strength training sessions
Easy recovery runs
Beginning runners building endurance
Tempo and threshold workouts

Calories Burned Running 45 Minutes

Quick answer: A 45-minute run burns 380-680 calories.

45-Minute Run Calorie Table

Weight	Slow (7:00/km)	Moderate (6:00/km)	Fast (5:00/km)
55kg (121lb)	330 cal	371 cal	426 cal
60kg (132lb)	360 cal	405 cal	464 cal
65kg (143lb)	390 cal	439 cal	503 cal
70kg (154lb)	420 cal	473 cal	542 cal
75kg (165lb)	450 cal	506 cal	581 cal
80kg (176lb)	480 cal	540 cal	619 cal
85kg (187lb)	510 cal	574 cal	658 cal
90kg (198lb)	540 cal	608 cal	697 cal

Get your exact number: Use our 45 Minute Run Calorie Calculator

Why 45 Minutes Works Well

Forty-five minutes hits a training sweet spot:

Long enough for significant calorie burn
Short enough to do frequently
Perfect for moderate long runs
Allows quality tempo work
Good duration for interval sessions with warmup/cooldown

Calories Burned Running 60 Minutes (1 Hour)

Quick answer: A 1-hour run burns 500-900+ calories.

60-Minute Run Calorie Table

Weight	Slow (7:00/km)	Moderate (6:00/km)	Fast (5:00/km)
55kg (121lb)	440 cal	495 cal	568 cal
60kg (132lb)	480 cal	540 cal	619 cal
65kg (143lb)	520 cal	585 cal	671 cal
70kg (154lb)	560 cal	630 cal	723 cal
75kg (165lb)	600 cal	675 cal	774 cal
80kg (176lb)	640 cal	720 cal	826 cal
85kg (187lb)	680 cal	765 cal	878 cal
90kg (198lb)	720 cal	810 cal	929 cal
100kg (220lb)	800 cal	900 cal	1,032 cal

Get your exact number: Use our 1 Hour Run Calorie Calculator

The Benefits of Hour-Long Runs

One-hour runs provide:

Maximum calorie burn per session
Significant aerobic development
Long run endurance building
Mental toughness training
Ideal marathon/half marathon preparation

Comparing Running Durations

Calories Burned Summary (70kg Runner at 10 km/h)

Duration	Calories	Equivalent in Food
10 min	105 cal	1 medium banana
20 min	210 cal	1 slice pizza
30 min	315 cal	1 chocolate bar
45 min	473 cal	1 fast food burger
60 min	630 cal	1 large meal

Time Required to Burn 500 Calories

Weight	Moderate Pace	Fast Pace
60kg	56 min	48 min
70kg	48 min	41 min
80kg	42 min	36 min
90kg	37 min	32 min

How Pace Affects Calorie Burn

Faster running burns more calories per minute, but the difference per distance is smaller than most expect.

Calories Per Minute by Pace

Pace	Calories/Min (70kg)
7:00/km (jogging)	9.3 cal
6:00/km (moderate)	10.5 cal
5:00/km (fast)	12.1 cal
4:30/km (very fast)	13.2 cal
4:00/km (racing)	14.5 cal

Why Running Faster Isn't Always Better for Calorie Burning

Sustainability: You can run longer at moderate paces
Recovery: Fast running requires more recovery days
Injury Risk: High speeds increase injury probability
Total Volume: 45 min moderate beats 20 min fast for total calories

Weekly Calorie Burn Targets

For General Fitness (70kg Runner)

Sessions/Week	Duration	Weekly Calories
3 × 30 min	1.5 hours	~945 cal
4 × 30 min	2 hours	~1,260 cal
5 × 30 min	2.5 hours	~1,575 cal
3 × 45 min	2.25 hours	~1,418 cal
4 × 45 min	3 hours	~1,890 cal

For Weight Loss (70kg Runner)

To create a meaningful calorie deficit:

Goal	Weekly Running	Weekly Calories
0.5 lb/week loss	2-2.5 hours	~1,300-1,600 cal
1 lb/week loss	3.5-4.5 hours	~2,200-2,800 cal
1 lb/week loss (with diet)	2-3 hours + diet	~1,300-1,900 cal + diet

Calculate Your Personal Calorie Burn

Use our duration-specific calculators for precise numbers:

Or use our general Running Calorie Calculator for any duration.

Maximizing Your Running Calorie Burn

1. Increase Duration Gradually

Adding 5-10 minutes per week is sustainable and significant over time.

2. Add Variety

Mix short fast runs with longer easy runs. Both contribute to total calorie burn.

3. Include Hills

Hill running increases calorie burn by 10-20% compared to flat surfaces.

4. Stay Consistent

Regular running matters more than occasional long efforts.

5. Track Progress

Use our calculators to monitor your weekly calorie expenditure from running.

For more on using running for weight management, see our complete guide: Running For Weight Loss - Calculator Guide.

Visit our Running Calculators hub for all our free running tools.

Calories Burned Running 30 Minutes - By Pace And Weight (Plus 10, 20, 45, 60 Min)