How Many Calories Does Running Burn? Complete Guide With Calculator
Find out exactly how many calories running burns based on your pace, weight, and duration. Use our running calorie calculator and comprehensive charts for accurate estimates.
How many calories does running burn? On average, running burns 80-140 calories per mile depending on your weight and pace. A 70kg (154lb) runner burns approximately 100 calories per mile or 65 calories per kilometer.
But the precise number depends on several factors. This guide explains exactly how to calculate your personal calorie burn with our Running Calorie Calculator.
Quick Answer: Calories Burned Per Mile and Kilometer
| Weight | Calories/Mile | Calories/Km |
|---|---|---|
| 55kg (121lb) | 80-90 | 50-56 |
| 65kg (143lb) | 95-105 | 59-65 |
| 75kg (165lb) | 110-120 | 68-75 |
| 85kg (187lb) | 125-135 | 78-84 |
| 95kg (209lb) | 140-150 | 87-93 |
These ranges account for different running paces. Faster running burns slightly more calories per distance.
How the Calculation Works
Running calorie burn is calculated using MET (Metabolic Equivalent of Task) values:
Calories = MET × Weight (kg) × Time (hours)
Or more precisely:
Calories = MET × Weight (kg) × 1.05 × Time (hours)
Running MET Values by Speed
| Speed | Pace (min/km) | Pace (min/mile) | MET |
|---|---|---|---|
| 8 km/h (5 mph) | 7:30 | 12:04 | 6.5-7.0 |
| 9 km/h (5.6 mph) | 6:40 | 10:43 | 7.5-8.0 |
| 10 km/h (6.2 mph) | 6:00 | 9:39 | 8.5-9.0 |
| 11 km/h (6.8 mph) | 5:27 | 8:47 | 9.5-10.0 |
| 12 km/h (7.5 mph) | 5:00 | 8:03 | 10.5-11.0 |
| 13 km/h (8.1 mph) | 4:37 | 7:25 | 11.5-12.0 |
| 14 km/h (8.7 mph) | 4:17 | 6:53 | 12.5-13.0 |
| 16 km/h (10 mph) | 3:45 | 6:02 | 14.0-15.0 |
Use our Running Calorie Calculator for precise calculations based on your exact pace and weight.
Calories Burned by Duration
10 Minutes of Running
| Weight | 10 km/h (6:00/km) | 12 km/h (5:00/km) |
|---|---|---|
| 60kg | 90 cal | 108 cal |
| 70kg | 105 cal | 126 cal |
| 80kg | 120 cal | 144 cal |
| 90kg | 135 cal | 162 cal |
Calculate yours: 10 Minute Run Calorie Calculator
20 Minutes of Running
| Weight | 10 km/h (6:00/km) | 12 km/h (5:00/km) |
|---|---|---|
| 60kg | 180 cal | 216 cal |
| 70kg | 210 cal | 252 cal |
| 80kg | 240 cal | 288 cal |
| 90kg | 270 cal | 324 cal |
Calculate yours: 20 Minute Run Calorie Calculator
30 Minutes of Running
| Weight | 10 km/h (6:00/km) | 12 km/h (5:00/km) |
|---|---|---|
| 60kg | 270 cal | 324 cal |
| 70kg | 315 cal | 378 cal |
| 80kg | 360 cal | 432 cal |
| 90kg | 405 cal | 486 cal |
Calculate yours: 30 Minute Run Calorie Calculator
45 Minutes of Running
| Weight | 10 km/h (6:00/km) | 12 km/h (5:00/km) |
|---|---|---|
| 60kg | 405 cal | 486 cal |
| 70kg | 473 cal | 567 cal |
| 80kg | 540 cal | 648 cal |
| 90kg | 608 cal | 729 cal |
Calculate yours: 45 Minute Run Calorie Calculator
60 Minutes of Running
| Weight | 10 km/h (6:00/km) | 12 km/h (5:00/km) |
|---|---|---|
| 60kg | 540 cal | 648 cal |
| 70kg | 630 cal | 756 cal |
| 80kg | 720 cal | 864 cal |
| 90kg | 810 cal | 972 cal |
Calculate yours: 1 Hour Run Calorie Calculator
Calories Burned by Distance
5K Running (3.1 miles)
| Weight | 25 min (5:00/km) | 30 min (6:00/km) | 35 min (7:00/km) |
|---|---|---|---|
| 60kg | 275 cal | 270 cal | 262 cal |
| 70kg | 321 cal | 315 cal | 306 cal |
| 80kg | 367 cal | 360 cal | 350 cal |
| 90kg | 413 cal | 405 cal | 393 cal |
Calculate yours: 5K Calorie Calculator
10K Running (6.2 miles)
| Weight | 50 min (5:00/km) | 60 min (6:00/km) | 70 min (7:00/km) |
|---|---|---|---|
| 60kg | 550 cal | 540 cal | 525 cal |
| 70kg | 642 cal | 630 cal | 613 cal |
| 80kg | 733 cal | 720 cal | 700 cal |
| 90kg | 825 cal | 810 cal | 788 cal |
Calculate yours: 10K Calorie Calculator
Half Marathon (13.1 miles / 21.1 km)
| Weight | 1:45 (5:00/km) | 2:00 (5:42/km) | 2:15 (6:24/km) |
|---|---|---|---|
| 60kg | 1,155 cal | 1,080 cal | 1,012 cal |
| 70kg | 1,348 cal | 1,260 cal | 1,181 cal |
| 80kg | 1,540 cal | 1,440 cal | 1,350 cal |
| 90kg | 1,733 cal | 1,620 cal | 1,519 cal |
Calculate yours: Half Marathon Calorie Calculator
Marathon (26.2 miles / 42.2 km)
| Weight | 3:30 (5:00/km) | 4:00 (5:41/km) | 4:30 (6:24/km) |
|---|---|---|---|
| 60kg | 2,310 cal | 2,160 cal | 2,025 cal |
| 70kg | 2,695 cal | 2,520 cal | 2,363 cal |
| 80kg | 3,080 cal | 2,880 cal | 2,700 cal |
| 90kg | 3,465 cal | 3,240 cal | 3,038 cal |
Calculate yours: Marathon Calorie Calculator
Factors That Affect Calorie Burn
Body Weight (Primary Factor)
Heavier runners burn more calories because they must move more mass. Every additional 10kg adds approximately 10-15% to calorie burn.
Running Speed
Faster running burns more calories per minute, but similar calories per distance. The main benefit of faster running is completing your calorie target in less time.
Running Economy
Efficient runners burn fewer calories at the same pace. This is one reason elite runners seem to burn fewer calories—they've optimized their movement patterns.
Terrain
- Hills: Uphill running burns 10-20% more calories
- Trails: Uneven surfaces add 5-10%
- Sand/soft surfaces: Can add 20-40%
Temperature
- Cold weather: Burns slightly more calories due to thermoregulation
- Hot weather: May burn more due to cooling mechanisms
Fitness Level
As you get fitter, you become more efficient and may burn fewer calories at the same pace. However, you can also run faster or longer.
Running vs Walking Calorie Comparison
Running burns more calories per minute, but how does it compare per distance?
| Activity | Calories/Mile (70kg person) |
|---|---|
| Walking (4 km/h) | 65-70 cal |
| Brisk Walking (6 km/h) | 75-80 cal |
| Jogging (8 km/h) | 90-95 cal |
| Running (10 km/h) | 95-100 cal |
| Fast Running (12 km/h) | 100-110 cal |
The main advantage of running is time efficiency—you burn your target calories in less time.
Using Calories for Weight Loss
To lose weight, you need a calorie deficit. Here's how running contributes:
Weight Loss Math
- 1 pound of fat ≈ 3,500 calories
- 1 kg of fat ≈ 7,700 calories
How Much Running to Lose 1 Pound Per Week
| Weight | Miles/Week | Km/Week | Time/Week |
|---|---|---|---|
| 70kg | 35 miles | 56 km | ~6 hours |
| 80kg | 30 miles | 48 km | ~5 hours |
| 90kg | 27 miles | 43 km | ~4.5 hours |
This assumes running is your only calorie deficit source. Combining running with dietary changes is more sustainable.
Weekly Running Schedule for Weight Loss
For a 70kg runner targeting 3,500 calories/week from running:
| Day | Workout | Calories |
|---|---|---|
| Monday | 30 min easy (10 km/h) | 315 |
| Tuesday | Rest | 0 |
| Wednesday | 45 min moderate | 500 |
| Thursday | 30 min easy | 315 |
| Friday | Rest | 0 |
| Saturday | 60 min long run | 630 |
| Sunday | 45 min easy | 450 |
| Total | 3.5 hours | ~2,210 cal |
Combined with 200-300 calories/day dietary reduction, this creates a sustainable 1 lb/week loss.
For complete weight loss planning, see our guide: Running For Weight Loss - Calculator Guide.
The Afterburn Effect (EPOC)
Running doesn't just burn calories during the workout. EPOC (Excess Post-Exercise Oxygen Consumption) means you continue burning elevated calories afterward.
| Workout Intensity | EPOC Duration | Extra Calories |
|---|---|---|
| Easy running | 1-2 hours | 3-5% of workout |
| Moderate running | 2-4 hours | 5-8% of workout |
| Interval training | 4-12 hours | 10-15% of workout |
| Long, hard runs | 12-24 hours | 8-12% of workout |
Higher intensity running creates greater EPOC, but also requires more recovery time.
Calculate Your Running Calories
Ready to find your personal calorie burn?
By Duration
- 10 Minute Run Calculator
- 20 Minute Run Calculator
- 30 Minute Run Calculator
- 45 Minute Run Calculator
- 1 Hour Run Calculator
By Distance
- 5K Calorie Calculator
- 10K Calorie Calculator
- Half Marathon Calorie Calculator
- Marathon Calorie Calculator
General Purpose
- Running Calorie Calculator - Any duration/pace
Understanding your calorie burn helps with:
- Race nutrition planning
- Weight management
- Recovery fueling
- Training load assessment
Visit our Running Calculators hub for all our free running tools.