Running Calories Calculator — Distance & Duration
Use this running calories calculator to estimate energy expenditure for any run. Choose duration-based presets or get precise results using distance and pace. Powered by the ACSM VO₂ model and standard MET-to-calorie conversion.
Calories Burned Calculator (Duration)
Estimate calories burned based on running intensity and time. Presets use standard MET values.
How the duration calculator works
We multiply your active minutes by a preset MET (slow, moderate, fast running) and your body weight. Formula: Calories = minutes × MET × 3.5 × weight(kg) ÷ 200.
Calories Burned by Distance Calculator
Most accurate: uses your exact pace with the ACSM VO₂ model to compute MET and calories.
How the distance calculator works
We compute speed from your pace, estimate oxygen consumption with the ACSM running equation on level ground, convert VO₂ to MET (VO₂/3.5), and calculate calories using body weight and total time (distance × pace).
Pace inputs accept mm:ss (e.g., 4:30), mm.ss (e.g., 4.30), or decimal minutes (e.g., 4.5).
Examples
- 3 km at 8:30/km for an 81 kg runner ≈ 280 kcal (ACSM model).
- 5 miles at 9:00/mile for a 150 lb runner ≈ estimate shown after calculation.
Common distances: typical calories burned (range)
Estimates vary with weight and pace; ranges below assume level ground and common training paces.
| Distance | 60–70 kg | 70–80 kg | 80–90 kg |
|---|---|---|---|
| 1 mile (1.61 km) | 95–120 | 110–140 | 125–160 |
| 5 km | 310–420 | 360–480 | 410–540 |
| 10 km | 620–840 | 720–960 | 820–1080 |
| Half marathon (21.1 km) | 1300–1800 | 1500–2100 | 1700–2400 |
| Marathon (42.2 km) | 2600–3600 | 3000–4200 | 3400–4800 |
Frequently Asked Questions
How many calories do you burn running a mile or a kilometer?
A typical runner burns roughly 95–140 calories per mile (1.61 km) depending on weight and pace. Faster paces and higher body weights increase total calories. For a precise estimate, enter your exact pace and distance in the calculator.
How many calories do you burn running 5K or 10K?
A 5K commonly ranges 300–500 calories, and a 10K 600–1,000 calories. Actual values depend on body weight, pace, and terrain. Use the distance calculator for an ACSM-based estimate tailored to you.
Does running faster burn more calories?
Yes. Faster paces increase VO₂ and MET, which raises calories burned per minute. However, total calories also depend on duration—slower paces can burn similar totals if you run longer.
Do heavier runners burn more calories than lighter runners?
Yes. The calorie formula multiplies by body weight (in kilograms). At the same pace and time, heavier runners generally burn more calories than lighter runners.
How accurate is this running calories calculator?
It uses the ACSM running equation on level ground, which is widely accepted in exercise science. Real-world factors like grade, surface, wind, and fitness level can shift results.
What formula does this calculator use?
We compute VO₂ from pace using ACSM: VO₂ = 3.5 + 0.2 × speed(m/min). MET = VO₂ / 3.5. Calories per minute = MET × 3.5 × body weight(kg) ÷ 200.
Does incline or terrain affect calories burned?
Yes. Hills, trails, and wind increase energy cost versus flat treadmill running. Our ACSM model assumes level ground; expect higher calories outdoors on hilly routes.
Why does my watch show a different calorie number?
Wearables may factor heart rate, grade-adjusted pace, and personal fitness metrics, leading to differences from pace-only models. Both are estimates—use trends over time, not single-run precision.
What inputs does pace support?
You can enter mm:ss (e.g., 5:00), mm.ss (5.00), or decimal minutes (5.5). The calculator converts pace to speed, then MET and calories.
Can I use this for walking or sprinting?
This tool targets steady-state running on level ground. Walking, sprinting, or interval sessions have different energy costs. We may add modes for those activities in future updates.