Calculate exactly how many calories you torch during your run based on weight, distance, and duration.
Pounds (lbs)
Kilograms (kg)
Miles
Kilometers
Estimated Energy Expenditure:
0 kcal
How Many Calories Do You Burn While Running?
Running is one of the most efficient forms of cardiovascular exercise for burning calories and improving heart health. However, "how many calories" is a question with a variable answer that depends on your weight, your speed, and the duration of your run.
The Science: MET Values
Exercise scientists use METs (Metabolic Equivalent of Task) to estimate energy expenditure. One MET is defined as the energy cost of sitting quietly. Running has high MET values, typically ranging from 8.0 to 19.0, depending on your pace.
Factors That Influence Calorie Burn
Body Weight: A heavier person requires more energy to move their body through space, resulting in a higher calorie burn per mile.
Intensity (Pace): Faster running increases your heart rate and oxygen consumption, leading to a higher MET value.
Incline: Running uphill significantly increases the workload on your glutes and calves, boosting calorie burn by up to 50% depending on the grade.
Running Efficiency: As you become a more experienced runner, your body becomes more efficient, which may slightly decrease the calories burned for the same effort over time.
Calorie Burn Estimates (160 lb Runner)
Pace (min/mile)
MPH
Calories per Hour (Approx)
12:00 min/mile
5.0 mph
600 kcal
10:00 min/mile
6.0 mph
710 kcal
8:30 min/mile
7.0 mph
830 kcal
7:30 min/mile
8.0 mph
950 kcal
Why Use This Calculator?
While many treadmills and fitness trackers provide estimates, they often use generic formulas. This calculator uses a speed-interpolated MET formula to provide a more tailored estimate based on your specific pace and weight. Understanding your energy expenditure helps in managing weight loss goals, fueling strategies for long-distance races, and tracking overall fitness progress.
function calculateRunningCalories() {
var weight = parseFloat(document.getElementById("userWeight").value);
var weightUnit = document.getElementById("weightUnit").value;
var distance = parseFloat(document.getElementById("runDistance").value);
var distanceUnit = document.getElementById("distanceUnit").value;
var timeMinutes = parseFloat(document.getElementById("runTime").value);
if (isNaN(weight) || isNaN(distance) || isNaN(timeMinutes) || timeMinutes <= 0) {
alert("Please enter valid numbers for weight, distance, and time.");
return;
}
// Convert all to standard metric/imperial for calculation
var weightKg = weight;
if (weightUnit === "lbs") {
weightKg = weight * 0.453592;
}
var distanceMiles = distance;
if (distanceUnit === "km") {
distanceMiles = distance * 0.621371;
}
var hours = timeMinutes / 60;
var speedMPH = distanceMiles / hours;
// Determine MET based on Speed (MPH)
// Interpolation of standard MET tables
var met = 0;
if (speedMPH < 4) {
met = 3.5; // Walking pace
} else if (speedMPH < 5) {
met = 6.0;
} else if (speedMPH < 6) {
met = 8.3;
} else if (speedMPH < 7) {
met = 9.8;
} else if (speedMPH < 8) {
met = 11.0;
} else if (speedMPH < 9) {
met = 11.8;
} else if (speedMPH < 10) {
met = 12.8;
} else if (speedMPH < 11) {
met = 14.5;
} else if (speedMPH < 12) {
met = 16.0;
} else {
met = 19.0; // Very fast
}
// Formula: Calories = MET * weightKg * timeHours
var caloriesBurned = met * weightKg * hours;
// Pace Calculation for feedback
var paceMinPerMile = timeMinutes / distanceMiles;
var paceMin = Math.floor(paceMinPerMile);
var paceSec = Math.round((paceMinPerMile – paceMin) * 60);
if (paceSec < 10) { paceSec = "0" + paceSec; }
// Update UI
document.getElementById("totalCalories").innerText = Math.round(caloriesBurned).toLocaleString();
document.getElementById("paceFeedback").innerText = "Your average pace: " + paceMin + ":" + paceSec + " min/mile (" + speedMPH.toFixed(2) + " mph)";
document.getElementById("runResultArea").style.display = "block";
}