Free Tool
Running Calorie Calculator | Calories Burned Running
Calculate how many calories you burn running. Estimates based on weight, duration, pace, and terrain using MET values from exercise science research.
Running Calorie Calculator
Estimate calories burned running based on your weight, duration, pace, and terrain.
How This Calculator Works
This calculator uses MET values from the Compendium of Physical Activities. Running MET values range from 6.0 (slow jog) to 14.5+ (sub-3:30 min/km pace). The formula is: Calories = MET × weight (kg) × duration (hours). Elevation gain increases the effective MET based on research from Minetti et al. (2002).
FAQ
How many calories does running burn per km?
A 70 kg person burns roughly 65–80 calories per km running at moderate pace. Faster paces burn slightly more per km due to higher intensity.
Does running burn more calories than walking?
Yes. Running burns approximately 2–3 times more calories per hour than walking due to significantly higher MET values (9.8 vs 3.5 for moderate pace).
How many calories does a 5K burn?
A 70 kg person burns approximately 350–450 calories during a 5K run, depending on pace. Faster runners burn slightly more total due to higher intensity.
Does running uphill burn more calories?
Yes. Running uphill increases calorie burn significantly — a 5% grade can add 30–50% more calories compared to flat running at the same pace.
Done calculating? Start training.
Use your pace data to generate a personalized race plan.
Build My Plan →By the maker of 170+ free training calculators