Burned Calories Running Calculator
Estimate the energy expenditure of your run based on distance and body weight.
Estimated Calories Burned
Understanding Running Calorie Expenditure
Running is one of the most efficient ways to burn calories and improve cardiovascular health. However, the exact number of calories burned varies significantly from person to person. Our calculator uses a scientifically recognized formula based on the physics of moving a specific mass over a specific distance.
The Science: Net vs. Gross Calories
When you run, your body burns calories in two ways: your Basal Metabolic Rate (BMR)—the calories you burn just staying alive—and the additional energy required for physical movement. Our calculator estimates the total (gross) calories burned during the duration of your run.
Key Factors Affecting Your Burn
- Body Weight: The more you weigh, the more energy is required to move your body against gravity with every stride. This is why a 200lb runner burns more calories than a 150lb runner over the same distance.
- Distance: Distance is the primary driver of calorie expenditure in running. Regardless of how fast you go, moving your body from point A to point B requires a baseline amount of work.
- Running Intensity: While distance is key, higher intensity (speed) increases the metabolic demand per minute and can lead to an "afterburn effect" known as EPOC (Excess Post-exercise Oxygen Consumption).
A runner weighing 170 lbs (77 kg) completing a 5-mile (8 km) run will burn approximately 590 to 650 calories. In contrast, a 130 lb (59 kg) runner completing the same distance would burn approximately 450 to 500 calories.
How to Use This Data for Weight Loss
To lose one pound of fat, you generally need a deficit of approximately 3,500 calories. If you run 5 miles three times a week and burn 600 calories per session, you are creating an 1,800-calorie weekly deficit through exercise alone. When combined with a balanced diet, this is a sustainable path toward weight management.
Accuracy Considerations
While this calculator provides a highly accurate estimate based on standard metabolic equivalents (METs), external factors like running surface (treadmill vs. trail), incline, and wind resistance can increase the actual burn by 5% to 15%.