Running calorie calculator
Estimate calories burned running from body weight, moving time and pace. Compare total and active calories with transparent MET calculations.
Your run
Count the time at the selected effort, excluding breaks.
Choose the closest listed level-running speed. Hills, trails and run/walk intervals need separate estimates.
Total energy for your 30-minute run.
2.50miles
8.5METs
Energy over moving time
Total calories · kcalA model-based estimate, not a measurement. Your terrain, movement and individual physiology can change the result.
The numbers, explained.
Our methodology ↗Enter your body weight, minutes spent running and the closest listed speed. The calculator estimates energy for a continuous run and displays the distance implied by that speed and duration. The pace choices represent specific level-running categories; they do not interpolate every possible speed.
For a worked example, a 170 lb runner at 6 mph for 30 minutes covers 3 miles. This model gives about 376 total kcal and 336 active kcal. The difference is a conventional resting allowance for those same 30 minutes.
Use separate calculations for warm-up walks, running intervals and cool-downs. If your route is hilly or your watch includes stopped time, the simple level-running comparison will describe a different session. A result is an estimate of activity energy, not a prediction of weight change.
| Activity setting | METs | Source code |
|---|---|---|
| 5 mph · 12:00 /mile | 8.5 | 12030 |
| 6 mph · 10:00 /mile | 9.3 | 12050 |
| 7 mph · 8:34 /mile | 11 | 12070 |
| 7.5 mph · 8:00 /mile | 11.8 | 12080 |
| 8 mph · 7:30 /mile | 12 | 12090 |
| 10 mph · 6:00 /mile | 14.8 | 12120 |
Selected categories from the 2024 Adult Compendium. Values describe activity groups, not a personal metabolic measurement.
A little more clarity.
How many calories does running one mile burn?
It depends on body weight, pace and the energy definition. At 170 lb and 6 mph, this model gives about 125 total kcal or 112 active kcal per mile. Change the inputs to calculate your own example.
Can I calculate calories for a 5K?
Yes. Enter your 5K moving time and choose the closest pace. If the pace category implies a slightly different distance, treat the result as an approximation. The running pace calculator can convert your exact time and distance first.
Does running faster always burn more calories?
In the same amount of time, the higher MET categories produce higher estimates. For a fixed distance, a faster run also takes less time, so compare both duration and intensity.
Can I use this for treadmill running?
It can provide a rough level-running comparison. It does not model treadmill incline, curved decks or handrail support. The separate treadmill calculator is specifically for walking.
Keep exploring.
All calculators ↗Methods checked against the linked references · September 14, 2026. Educational estimates for adults. No individual medical assessment.