Running Calorie Calculator
Find out how many calories you burn running. Choose your pace, enter your weight and duration, and get an instant estimate.
Calories burned
149 kcal
≈ 298 kcal per hour at this pace.
Calories burned by duration
Calories burned running
Running is one of the most efficient ways to burn calories. The exact number depends on three things: how fast you run (your pace), how much you weigh, and how long you run. This calculator uses MET values for each running speed to give you an accurate estimate.
Running pace and calorie burn
Faster paces carry higher MET values, so you burn more calories per minute. A heavier runner also burns more than a lighter one at the same pace, because moving more body mass requires more energy. Use the table above to compare calories burned across common durations.
Running for weight loss
Burning calories through running helps create the calorie deficit that drives fat loss — but nutrition matters just as much. Pair your runs with a sensible daily target from the calorie calculator, and try the walking or treadmill calculators for your easy days.
Frequently asked questions
How many calories does running burn?
A 70 kg (154 lb) runner burns roughly 300 calories running for 30 minutes at 6 mph (9.7 km/h), and around 360 calories at 7 mph. Faster paces and heavier body weight burn more.
How many calories does running a mile burn?
A common estimate is about 100 calories per mile for a 70 kg person, though it varies with pace and weight. Running burns slightly more per mile than walking the same distance.
Does running speed change calories burned?
Yes. Faster running has a higher MET value, so you burn more calories per minute. However, over the same distance the difference is smaller than over the same time.
Is running or walking better for burning calories?
Running burns more calories per minute, so it's more time-efficient. Walking is gentler on the joints and easier to sustain for longer. Both create the calorie deficit needed for weight loss.