Running Calorie Calculator
Enter your weight and the run's distance and time. You get calories burned net and gross from the ACSM running equation, calories per mile or kilometre, and what walking the same distance would have burned.
Calories burned (net)
363
above resting
Gross
401
including resting metabolism
Per mile
117
10.5 METs
Walked instead
181
same 3.11 mi at 3.5 mph
Calories per mile by weight and pace (net)
Read across a row: the number hardly moves with pace. Read down: it moves with weight.
| Weight | 6:00/mi | 7:00/mi | 8:00/mi | 9:00/mi | 10:00/mi | 11:00/mi | 12:00/mi |
|---|---|---|---|---|---|---|---|
| 110 lb | 80 | 80 | 80 | 80 | 80 | 80 | 80 |
| 130 lb | 95 | 95 | 95 | 95 | 95 | 95 | 95 |
| 150 lb | 109 | 109 | 109 | 109 | 109 | 109 | 109 |
| 170 lb | 124 | 124 | 124 | 124 | 124 | 124 | 124 |
| 190 lb | 139 | 139 | 139 | 139 | 139 | 139 | 139 |
| 210 lb | 153 | 153 | 153 | 153 | 153 | 153 | 153 |
| 230 lb | 168 | 168 | 168 | 168 | 168 | 168 | 168 |
Calories per 30 minutes by weight and pace (net)
Same runs by time instead of distance; here pace matters a great deal.
| Weight | 6:00/mi16.3 METs | 7:00/mi14.1 METs | 8:00/mi12.5 METs | 9:00/mi11.2 METs | 10:00/mi10.2 METs | 11:00/mi9.4 METs | 12:00/mi8.7 METs |
|---|---|---|---|---|---|---|---|
| 110 lb | 401 | 344 | 301 | 268 | 241 | 219 | 201 |
| 130 lb | 474 | 407 | 356 | 316 | 285 | 259 | 237 |
| 150 lb | 547 | 469 | 411 | 365 | 328 | 299 | 274 |
| 170 lb | 620 | 532 | 465 | 414 | 372 | 338 | 310 |
| 190 lb | 693 | 594 | 520 | 462 | 416 | 378 | 347 |
| 210 lb | 766 | 657 | 575 | 511 | 460 | 418 | 383 |
| 230 lb | 839 | 720 | 630 | 560 | 504 | 458 | 420 |
The equation, and a worked example
ACSM running: VO₂ (ml/kg/min) = 3.5 + 0.2 × speed in m/min. Calories per minute = VO₂ × kg ÷ 1000 × 5. A 160 lb (72.6 kg) runner at 9:00/mile (5:36/km, 178.8 m/min): VO₂ = 3.5 + 35.8 = 39.3; minus resting 3.5 = 35.8 net; × 72.6 ÷ 1000 × 5 = 13.0 kcal/min; × 9 min per mile = 117 kcal per mile. Over a 5K (3.107 mi): 363 kcal.
- Hills: add 0.9 × speed × grade to VO₂ for the uphill portions; the treadmill calorie page handles grades directly.
- Trail, sand, snow: 10-50% more than the equation, which assumes firm level ground.
- The afterburn (excess post-exercise oxygen consumption) is real but small for steady running -- usually 5-10% of the run's cost, mostly in the first hour.
Calories burned running are only half of the picture for weight goals; the other half is what you need in a day. The TDEE calculator at Macrograms works out that daily figure from your size, age and activity, so a run's calories can be set against it.
Frequently Asked Questions
How many calories does running a mile burn?
About 0.73 kcal per pound of body weight per mile, net -- roughly 88 kcal for a 120 lb runner, 117 for 160 lb, 146 for 200 lb. Pace barely matters per mile: running faster burns more per minute but for fewer minutes, and the two nearly cancel.
Does running faster burn more calories?
Per minute, yes, in proportion to speed. Per mile, only slightly: the ACSM equation's per-mile cost is nearly constant because oxygen cost rises linearly with speed. What faster running does is let you cover more distance in the same time, which is where the extra burn comes from.
How many calories does a 5K burn?
Around 363 kcal net for a 160 lb runner (3.1 miles at about 117 per mile). A 10K is double; a half marathon about 1531; a marathon about 3062.
Why is this lower than my watch says?
Most watches report gross calories (including resting metabolism), some add an 'active' bonus, and none know your economy. The ACSM equation is a population average; individual running economy varies by ±10-15%, so a well-trained runner really does burn a little less per mile than a beginner.
Walking vs running the same distance?
Running burns about twice as much per mile as walking at 3-3.5 mph, because the running equation's speed coefficient is double the walking one's (0.2 vs 0.1). The calculator shows the walking figure for the same distance under the result.
These calculators use published exercise-science formulas and are for training guidance. They are estimates, not medical advice: if you have a heart condition or are starting exercise after a long break, talk to a doctor before training by heart rate or pace targets.