Running Calories Calculator
Estimate how many calories you burn during a run.
How are calories calculated?
We use MET (metabolic equivalent) based on pace: kcal = MET × weight(kg) × time(h). Faster pace = higher MET = more calories per minute.
What affects calorie burn?
Body weight, pace, terrain, running efficiency and elevation all influence total burn. Weekly consistency matters more than a single hard session.
What burns more calories?
Beyond weight and distance, these formats usually raise expenditure:
- Fast 5K (higher MET per minute)
- Easy 10K (more total time moving)
- Hilly routes (more effort per km)
- Interval workouts (intensity peaks)
Does running help you lose weight?
Running supports a calorie deficit, but fat loss depends on consistency, nutrition and sleep. Running burns more calories per minute than walking; structured training improves efficiency over time.
Calories by distance (70 kg, 6 min/km)
| Distance | Calories | Time |
|---|---|---|
| 5K | 438 | 30 min |
| 10K | 875 | 1h |
| 21K | 1846 | 2h07 |
Weight × distance (10K, 6 min/km)
| Weight | Calories |
|---|---|
| 50 kg | 625 |
| 60 kg | 750 |
| 70 kg | 875 |
| 80 kg | 1000 |
| 90 kg | 1125 |
| 100 kg | 1250 |
| 110 kg | 1375 |
| 120 kg | 1500 |
How many calories does running burn?
Estimate by weight (reference pace 6 min/km)
| Weight | 5 km | 10 km | Half | Marathon |
|---|---|---|---|---|
| 50 kg | 313 | 625 | 1319 | 2637 |
| 60 kg | 375 | 750 | 1582 | 3165 |
| 70 kg | 438 | 875 | 1846 | 3692 |
| 80 kg | 500 | 1000 | 2110 | 4220 |
| 90 kg | 563 | 1125 | 2373 | 4747 |
| 100 kg | 625 | 1250 | 2637 | 5274 |
| 110 kg | 688 | 1375 | 2901 | 5802 |
| 120 kg | 750 | 1500 | 3165 | 6329 |
Frequently asked questions
Train smarter, not just harder
Structured training helps you burn calories efficiently.
Balanced training plan
Right intensity each day
Progress tracking
Free to start