Running Calorie Calculator

Running is one of the most efficient calorie-burning activities. Our calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities to estimate energy expenditure based on your weight, speed, distance, and terrain. Get accurate calorie burn estimates for any run.

Share:Pin It Post Share

Weight

Duration (minutes)

Speed / Pace

Terrain

Running Gear

Running shoes, GPS watches, and hydration vests to support your running routine.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

Some links may be affiliate links. If you make a purchase, we may earn a small commission at no extra cost to you.

Frequently Asked Questions

How many calories does running burn per mile?

A rough estimate is about 100 calories per mile for a 70 kg (154 lb) person. However, this varies with body weight, speed, and terrain. Heavier runners burn more, and faster paces have slightly higher per-mile calorie costs.

Does running faster burn more calories?

Per minute, yes — faster running has a higher MET value and burns more calories per minute. Per mile, the difference is smaller. The biggest factor in total calories burned is distance covered and body weight.

Does running burn more calories than walking the same distance?

Yes, but not as much as you might think. Running burns roughly 20-30% more calories per mile than walking the same distance, primarily because running involves more vertical oscillation and muscle engagement.

How much running do I need to do to lose weight?

A 500-calorie daily deficit leads to approximately 0.5 kg (1 lb) per week of fat loss. Running 5 km burns roughly 300-400 calories for most people. Combine running with moderate dietary changes for sustainable weight loss.

More Cardio Tools

View all →

🚶

Walking Calorie Calculator

Calculate how many calories you burn walking based on distance, duration, speed, weight, and terrain. Covers flat walking, incline, and hiking.

🏃‍♂️

Running Pace Calculator

Calculate your running pace, finish time, or distance. Convert between min/km and min/mile. Get pace splits for 5K, 10K, half marathon, and marathon distances.

🫁

VO2 Max Estimator

Estimate your VO2 max using the Cooper 12-minute run test or the Rockport walk test. VO2 max is the gold standard measure of cardiovascular fitness and aerobic endurance.

🚴

Cycling Calorie Calculator

Calculate calories burned cycling based on your weight, speed, duration, and terrain. Covers road cycling, mountain biking, indoor cycling, and commuting.

Related Tools