Calories Burned Running Calculator
Estimate calorie burn for any run based on your body weight, distance, and pace — using published MET values.
Calories Burned Running
MET-based calculation
Running burns roughly 60–80 kcal per km for a 70 kg person — pace matters less than distance and body weight. Heavier runners burn more calories covering the same distance. These estimates exclude the post-exercise oxygen consumption (EPOC) effect, which can add 5–15% on top.
Formula: Calories = MET × weight (kg) × time (h). MET values sourced from the 2011 Compendium of Physical Activities.
Calories Burned Running — Reference Table
| Distance | 60 kg / 132 lbs | 75 kg / 165 lbs | 90 kg / 198 lbs |
|---|---|---|---|
| 1 km / 0.62 mi | ~55 kcal | ~68 kcal | ~82 kcal |
| 5 km / 3.1 mi | ~275 kcal | ~340 kcal | ~410 kcal |
| 10 km / 6.2 mi | ~550 kcal | ~680 kcal | ~820 kcal |
| 21 km / 13.1 mi | ~1,155 kcal | ~1,430 kcal | ~1,720 kcal |
| 42 km / 26.2 mi | ~2,310 kcal | ~2,860 kcal | ~3,440 kcal |
Why Running Burns More Per Km Than Walking
Running uses more oxygen per minute than walking, so it burns more calories per unit time. The calorie cost per kilometre is only about 25–30% higher than walking the same distance — running gets you there faster, but your body isn't drastically less efficient per unit distance. For fat loss, total calorie expenditure matters more than the pace you run at.