Calories Burned Running Calculator

Learn how many calories are burned while running using this calculator.

Enter your weight, pace, and duration into the calculator to find the total calories burned.

Calories Burned Running Calculator

How calories burned running is calculated

Running can burn a ton of calories. The number of calories burned depends on the intensity and the duration of your runs.

You can estimate the calories you burn from running by using this calculator. When you add this to your basal metabolic rate (BMR), you can determine how many calories you should eat each day.

Metabolic Equivalency of Tasks (MET) Table of Running and Jogging

Running PaceMET Value
Slow (4 – 6 mph)6.0 – 9.8
Moderate (6 – 9 mph)9.8 – 12.8
Brisk (9 – 14 mph)12.8 – 23
Marathon Pace13.3
Cross Country Running9.0
From this table, you can see that when you increase the intensity and run at a faster speed, more energy is expended, and more calories are burned.
calories burned running calculator

Running indoors

Running indoors means running on a treadmill. This typically happens in the winter or cold months. One big difference about using a treadmill is that you can easily adjust and monitor the speed.

Interval treadmill running

Running intervals on a treadmill burns a ton of calories. One study found that 2 minutes of treadmill sprints intervals produced similar physical results as 30 minutes of continuous low-intensity running.

Calories burned running outside

Outdoor running has its own unique variables. Your running pace can vary depending on the weather, wind, or elevation.

calories burned running calculator

Running improves health

Running is an excellent form of exercise that burns calories. Studies have shown that running can help prevent chronic diseases, cardiovascular disease, and all-cause mortality.

You don’t have to run a marathon to receive the benefits of running. Even jogging at a good pace will burn a lot of calories. This calculator helps you estimate your calories burned depending on your pace and the length of your run.