Running Calorie Burn Calculator
Estimate calories burned while running based on your weight, distance, and pace using metabolic equivalent (MET) values.
Calories Burned
315 kcal
Calories Burned vs Body Weight
How Running Calorie Burn Is Estimated
Calories burned depend on your weight, speed, and duration.
Formula
Calories = MET x Weight (kg) x Duration (hours)
The MET (Metabolic Equivalent of Task) for running varies with pace. A rough linear model:
MET = 15.5 - 0.65 x Pace (min/mile)
Faster paces have higher MET values, meaning more calories per minute. However, slower runners burn more total calories per mile because they are moving for longer.
Note
This is an estimate. Actual calorie burn varies with fitness level, terrain, temperature, and running efficiency.
Example Calculation
A 160 lb runner covers 3 miles at a 9:00/mile pace.
- 01Weight in kg = 160 * 0.4536 = 72.57 kg
- 02Duration = 3 * 9 / 60 = 0.45 hours
- 03MET = 15.5 - 0.65 * 9 = 9.65
- 04Calories = 9.65 * 72.57 * 0.45 = 315 kcal
- 05Calories per mile = 315 / 3 = 105 kcal/mile
Frequently Asked Questions
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