Running Calorie Calculator
Estimate calories burned based on weight, distance, pace, and terrain
MET Values by Running Speed
MET = Metabolic Equivalent of Task. Higher MET = more energy used.
Calories Burned by Body Weight and Distance
Every figure comes from the calculator above, run at a steady 6:00 per kilometre on flat ground. Find your body weight on the left and read across. Weight drives the result almost linearly — you carry it the whole way — which is why a 90 kg runner burns roughly twice what a 45 kg runner does over the same course. Change the pace or the terrain in the calculator to see how much those move it.
| Body weight | 5 km | 10 km | Half (21.1 km) | Marathon (42.2 km) |
|---|---|---|---|---|
| 45 kg | 216 kcal | 433 kcal | 913 kcal | 1,827 kcal |
| 50 kg | 240 kcal | 481 kcal | 1,015 kcal | 2,030 kcal |
| 55 kg | 265 kcal | 529 kcal | 1,116 kcal | 2,233 kcal |
| 60 kg | 289 kcal | 577 kcal | 1,218 kcal | 2,435 kcal |
| 65 kg | 313 kcal | 625 kcal | 1,319 kcal | 2,638 kcal |
| 70 kg | 337 kcal | 673 kcal | 1,421 kcal | 2,841 kcal |
| 75 kg | 361 kcal | 721 kcal | 1,522 kcal | 3,044 kcal |
| 80 kg | 385 kcal | 770 kcal | 1,624 kcal | 3,247 kcal |
| 85 kg | 409 kcal | 818 kcal | 1,725 kcal | 3,450 kcal |
| 90 kg | 433 kcal | 866 kcal | 1,827 kcal | 3,653 kcal |
| 95 kg | 457 kcal | 914 kcal | 1,928 kcal | 3,856 kcal |
| 100 kg | 481 kcal | 962 kcal | 2,030 kcal | 4,059 kcal |
| 110 kg | 529 kcal | 1,058 kcal | 2,233 kcal | 4,465 kcal |
ํ์ ๋ชจ๋ ๊ฐ์ ์ด ํ์ด์ง์ ๊ณ์ฐ๊ธฐ๊ฐ ์ง์ ๊ณ์ฐํ ๊ฒฐ๊ณผ์ ๋๋ค ยท 6:00/km pace · flat road · MET interpolated from speed · excludes resting metabolism
Calculate calories burned while running based on your weight, distance, pace, and terrain.
Related tools
What this page assumes, and where it stops
Jurisdiction
General consumer health information, not specific to any country's prescribing rules.
Assumptions
- Only what you enter on this page is used. Personal circumstances, exemptions, and special cases are not applied.
- Results are estimates for orientation, not determinations.
- Everything runs in your browser. Nothing you type is sent to a server.
Where you should not rely on this
This is general information, not medical advice, and it cannot account for your medical history, medications, or skin condition. Do not use it to start, stop, or change a treatment. Talk to a clinician about anything that affects your health.
Official sources
Page reviewed 2026-09-04 ยท rules current as of that review were not independently verified against every jurisdiction ยท next review scheduled annually
Frequently asked questions
How does this estimate calories?
It uses the MET method: metabolic equivalent multiplied by body weight in kilograms and by hours of activity. Faster running carries a higher MET, so the same hour burns more.
Where does the MET value come from?
From your average speed. The page holds a table of MET values by running speed and interpolates between the two nearest entries, so a pace between table rows still gets a proportional value.
Why does terrain change the result?
Hills and soft ground raise the effort at the same speed, so the page applies a terrain multiplier to the MET-based figure. Flat road is the baseline.
Is this the same as what my watch reports?
Rarely exactly. Watches add heart rate, and sometimes power, to the estimate. Both are approximations โ use the trend across runs rather than a single number.