Running Weight Loss Calculator
Estimate how much weight you can lose with your running routine. This calculator uses your body data, activity level, and weekly running plan to estimate your calorie deficit and expected weight change over time.
Step 1: Your Weekly Running
Enter your total weekly running distance and either your average pace or total time spent running.
Step 2: Your Body & Lifestyle
Step 3: Your Weight Loss Goals
About the Running Weight Loss Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and fitness enthusiast from Germany. I created this weight loss calculator to help runners plan their fitness journey with data-driven projections.
How the Running Weight Loss Calculator Works
This calculator estimates your potential weight loss based on your weekly running routine combined with your personal metabolic data. It uses scientifically established formulas to provide realistic projections.
1. Weekly Running Calories
We calculate the calories you burn from your weekly running using the MET (Metabolic Equivalent of Task) method:
- Formula: Calories = MET × Weight (kg) × Time (hours) × 1.05
- MET values are based on running speed, ranging from 6.0 MET for light jogging (~8 km/h) to 12.8+ MET for fast running (14.5+ km/h)
- The 1.05 factor accounts for EPOC (Excess Post-Exercise Oxygen Consumption)
Running MET Values by Speed
| Speed (km/h) | Speed (mph) | MET Value | Pace |
|---|---|---|---|
| 8.0 | 5.0 | 6.0 | 7:30/km |
| 9.7 | 6.0 | 8.0 | 6:11/km |
| 11.3 | 7.0 | 10.0 | 5:18/km |
| 12.9 | 8.0 | 11.5 | 4:39/km |
| 14.5 | 9.0 | 12.8 | 4:08/km |
2. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at complete rest. We use the Mifflin-St Jeor equation:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
3. Total Daily Energy Expenditure (TDEE)
Your TDEE estimates how many calories you burn in a typical day based on your activity level (excluding running):
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Mostly sitting, desk job |
| Lightly Active | 1.375 | Some walking, light activity |
| Moderately Active | 1.55 | On your feet a lot, light exercise |
| Very Active | 1.725 | Physical job or very active lifestyle |
4. Calorie Deficit and Weight Loss
Weight loss occurs when you burn more calories than you consume. The calculator estimates:
Weekly deficit: Running calories + (TDEE − daily intake) × 7
Weekly weight loss: Weekly deficit ÷ 7,700 kcal (approximately 1 kg of fat)
Time to goal: (Current weight − goal weight) × 7,700 ÷ weekly deficit
Important Considerations
- Results are estimates based on average metabolic rates and may vary individually
- Running has excellent calorie-burning potential, but intensity matters significantly
- Weight loss may not be linear—expect fluctuations due to water retention
- Sustainable weight loss is typically 0.25–1.0 kg per week
- Adequate nutrition is essential for runners to maintain performance and health
References
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247.
- Ainsworth BE, et al. "Compendium of Physical Activities: an update of activity codes and MET intensities." Med Sci Sports Exerc. 2000;32(9 Suppl):S498-504.
- Hall KD. "What is the required energy deficit per unit weight loss?" Int J Obes. 2008;32(3):573-576.
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