Calories burned calculator

How are running calories calculated?

The most reliable method to estimate running calorie expenditure is the MET formula:

Calories (kcal) = MET × weight (kg) × duration (hours)

MET (Metabolic Equivalent of Task) measures the intensity of an activity. The faster you run, the higher the MET, and the more calories you burn per unit of time.

MET values per running speed

• Light jogging (6 km/h): MET ≈ 6.0
• Easy run (8 km/h, 7:30/km): MET ≈ 8.3
• Moderate (10 km/h, 6:00/km): MET ≈ 10.5
• Sustained (12 km/h, 5:00/km): MET ≈ 11.0
• Fast (15 km/h, 4:00/km): MET ≈ 12.8
• Elite (19+ km/h): MET ≈ 19.0

Practical examples

• A 70 kg runner over 10 km in 55 min (10.9 km/h) burns ≈ 670 kcal.
• A 60 kg runner over 5 km in 30 min (10 km/h) burns ≈ 310 kcal.
• A marathon at 4h45 for an 80 kg runner: ≈ 4 400 kcal — equivalent to 2 days of eating!

Replenish after a run

To recover well, eat 30 to 45% of the kcal burned within the hour after running, with a carb:protein ratio of 3:1. Adjust your daily nutrition based on your training goals (weight loss, maintenance, race prep).

Other tools

Use the pace calculator to estimate the duration of a planned run, then come back here for the calorie burn.