Running Calorie Calculator
Calories burned from distance, time and body weight — MET-based, with your pace translated automatically.
How to use
- Enter distance (km), duration (minutes) and weight (kg).
- Calories, pace and MET intensity appear instantly.
- Compare paces by editing distance or time.
Frequently asked questions
How does the running calorie calculation work?
It uses the MET method: calories = MET × body weight (kg) × hours. Your pace determines the MET value — running at 10 km/h is about 9.8 METs, so a 70 kg runner burns 9.8 × 70 × 0.5 ≈ 343 kcal in 30 minutes.
Where do the MET values come from?
The Compendium of Physical Activities, the standard reference table for exercise intensity. This tool interpolates between its published speeds, from easy walking (3.5 METs) up to fast running (14.5 METs).
Do faster runners burn more calories per km?
Barely — cost per kilometer is almost flat for running, around 1 kcal per kg per km. Speed mainly raises the burn per minute. That is why the calculator asks for both distance and time.
Is body weight the only personal factor?
Weight dominates because you are literally carrying the load. Incline, terrain, weather and running economy shift results by roughly ±10% — fine for planning, not lab-grade measurement.
Why does running burn more than walking the same distance?
Walking is remarkably efficient — each step recovers energy like a pendulum. Running leaves the ground between strides, paying a flight cost that roughly doubles the per-kilometer energy at typical paces.