Running Calorie Burn Calculator Formula
Understand the math behind the running calorie burn calculator. Each variable explained with a worked example.
Formulas Used
Calories Burned
calories_burned = round(met_value * weight_kg * duration_hours)Calories per Mile
calories_per_mile = round(met_value * weight_kg * duration_hours / distance_miles)Total Duration
duration_min = round(distance_miles * pace_min_per_mile)MET Value
met_display = round(met_value * 10) / 10Variables
| Variable | Description | Default |
|---|---|---|
weight_lbs | Body Weight(lbs) | 160 |
distance_miles | Distance(miles) | 3 |
pace_min_per_mile | Pace(min/mile) | 9 |
weight_kg | Derived value= weight_lbs * 0.453592 | calculated |
duration_hours | Derived value= distance_miles * pace_min_per_mile / 60 | calculated |
met_value | Derived value= 15.5 - 0.65 * pace_min_per_mile | calculated |
How It Works
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.
Worked Example
A 160 lb runner covers 3 miles at a 9:00/mile pace.
weight_lbs = 160distance_miles = 3pace_min_per_mile = 9
- 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
Ready to run the numbers?
Open Running Calorie Burn Calculator