What is Calories Burned Running Calculator and How Does It Work?
Calories Burned Running Calculator estimates energy expenditure during runs using MET values, body weight, pace and duration. The running calorie calculator helps plan training, fueling and weight management.
Running Calorie Formula
Calories = MET × Weight(kg) × Hours
Typical METs: 5 mph (8.0), 6 mph (9.8), 7.5 mph (11.5), 8.6 mph (13.5), 10 mph (16.0).
Required Inputs
- Body weight
- Pace or speed
- Duration or distance
- Terrain (flat, hills, trail)
How to Use
- Enter body weight
- Select pace/speed
- Provide duration or distance
- Choose terrain
- Calculate
Understanding Results
Outputs include calories per run, per hour, and per mile, plus suggested fueling.
Pace vs Burn Table (70 kg)
| Pace | Speed | MET | kcal/h |
|---|---|---|---|
| 12:00/mi | 5.0 mph | 8.0 | 560 |
| 10:00/mi | 6.0 mph | 9.8 | 686 |
| 8:00/mi | 7.5 mph | 11.5 | 805 |
| 7:00/mi | 8.6 mph | 13.5 | 945 |
| 6:00/mi | 10 mph | 16.0 | 1120 |
Factors Affecting Burn
- Body mass and composition
- Temperature, wind, altitude
- Surface (track vs trail)
- Form and economy
Fueling Guidance
- < 60 min: Water only
- 60–90 min: 30 g carbs/hour
- 90–150 min: 30–60 g carbs/hour
- > 150 min: 60–90 g carbs/hour + electrolytes
FAQs
Is distance or time better?
Use both; calories scale with total work (time × intensity).
Why do treadmills show different numbers?
They estimate based on default weight and no wind; enter your stats for accuracy.
Does running faster always burn more?
Per minute yes; per mile similar, but rises with intensity and inefficiencies.
Conclusion
The running calorie calculator enables precise planning of training load and nutrition for performance and weight goals.