Running Calorie Calculator
Estimate how many calories you burn running, from an easy jog to a fast run, based on your weight, your pace, and how long or how far you go.
How the running calorie calculator works
Running burn is estimated with METs, or metabolic equivalents. One MET is roughly the energy you use sitting still, and the faster you run, the higher the MET value. The calculator takes the value for your pace from the 2024 Adult Compendium of Physical Activities and scales it by your body weight and your time.
The formula and the paces
Calories per minute equal METs times 3.5 times your weight in kilograms, divided by 200. The paces match our running guide: 5 mph is 8.5 METs, 6 mph is 9.3, 7 mph is 11.0, 7.5 mph is 11.8, 8 mph is 12.0, 8.6 mph is 12.5, and 10 mph is 14.8. Because every pace is a set speed, you can enter a distance instead of a time, and the calculator works out the minutes for you.
Why it is an estimate
MET values are averages, so your real burn depends on your running economy, fitness, terrain, wind, and body composition. Watches and trackers can be off by 20 percent or more for any one person. Use the result as a planning figure, not an exact count.
Frequently asked questions
How many calories does 30 minutes of running burn?
For a 155-pound (70 kg) runner, about 312 calories at 5 mph, 342 at 6 mph, 404 at 7 mph, and 441 at 8 mph, based on 2024 Compendium MET values. Heavier runners burn more and lighter runners burn less at the same pace.
How many calories does running a mile burn?
Most adults burn roughly 80 to 140 calories per mile, scaling almost entirely with body weight. A 155-pound runner spends on the order of 110 to 125 calories per mile. Pace barely changes the per-mile cost, because running faster burns more per minute but you finish the mile sooner.
Does running burn more calories than walking?
Yes, both per minute and per mile. Running is a vigorous activity at 8.5 METs and up, while even brisk walking sits around 5.0, so running burns far more in the same time. Per mile the gap is smaller than most people expect, but running still comes out ahead.
Does running faster burn more calories?
Per minute, yes: 8 mph is rated at 12.0 METs against 8.5 for 5 mph. Per mile the difference mostly cancels out, because the faster run takes less time. If your goal is total calories, distance and body weight matter more than speed.
Should I eat back the calories I burn running?
Usually not all of them. Exercise burn is often overestimated, so eating every calorie back can stall weight loss. If you are in a calorie deficit, a common approach is to eat back about half of your estimated exercise calories, or none on easy days.