Calculate Calories Burned by Running

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Running Calorie Burn Calculator

lbs kg
6 mph = 10 min/mile | 7.5 mph = 8 min/mile

Estimated Calories Burned:

0

Based on a MET value of 0

function calculateRunningCalories() { var weight = parseFloat(document.getElementById('runWeight').value); var weightUnit = document.getElementById('runWeightUnit').value; var speed = parseFloat(document.getElementById('runSpeed').value); var duration = parseFloat(document.getElementById('runDuration').value); if (isNaN(weight) || isNaN(speed) || isNaN(duration) || weight <= 0 || speed <= 0 || duration <= 0) { alert("Please enter valid positive numbers for all fields."); return; } // Convert weight to KG if needed var weightInKg = weight; if (weightUnit === 'lbs') { weightInKg = weight * 0.453592; } // Determine MET (Metabolic Equivalent of Task) based on speed (MPH) // MET values derived from standard exercise science tables var metValue = 0; if (speed <= 4) metValue = 6.0; else if (speed <= 5) metValue = 8.3; else if (speed <= 5.2) metValue = 9.0; else if (speed <= 6) metValue = 9.8; else if (speed <= 6.7) metValue = 10.5; else if (speed <= 7) metValue = 11.0; else if (speed <= 7.5) metValue = 11.5; else if (speed <= 8) metValue = 11.8; else if (speed <= 8.6) metValue = 12.3; else if (speed <= 9) metValue = 12.8; else if (speed <= 10) metValue = 14.5; else if (speed <= 11) metValue = 16.0; else if (speed <= 12) metValue = 19.0; else metValue = 23.0; // Sprinting speeds // Formula: Calories = MET * Weight(kg) * Time(hours) var durationHours = duration / 60; var caloriesBurned = metValue * weightInKg * durationHours; document.getElementById('runCalorieOutput').innerText = Math.round(caloriesBurned).toLocaleString(); document.getElementById('metValueDisplay').innerText = metValue.toFixed(1); document.getElementById('runResultContainer').style.display = 'block'; }

How Calories Burned Running is Calculated

Calculating the exact number of calories you burn during a run involves understanding the physics of moving your body mass over a specific distance at a specific intensity. Most fitness professionals use the MET (Metabolic Equivalent of Task) formula.

The MET Formula

The standard formula used by this calculator is:

Calories Burned = MET × Weight (kg) × Time (hours)

One MET is defined as the energy cost of sitting quietly. Running at 6 mph has a MET value of approximately 9.8, meaning you burn 9.8 times more energy than you would at rest.

Key Factors That Influence Calorie Burn

  • Body Weight: Heavier runners require more energy to move their body through space, resulting in a higher calorie burn per mile.
  • Pace (Speed): Higher speeds increase the MET value, significantly boosting the rate of energy expenditure.
  • Incline: Running uphill increases the work performed by your muscles, which can increase calorie burn by 30% or more depending on the grade.
  • Efficiency: Experienced runners often have better "running economy," meaning they might burn slightly fewer calories than beginners at the same pace because their movement is more efficient.

Example Calculations

Runner Weight Pace Duration Est. Calories
150 lbs 6.0 MPH (10:00/mi) 30 mins 334 kcal
180 lbs 7.5 MPH (8:00/mi) 45 mins 704 kcal
200 lbs 5.0 MPH (12:00/mi) 60 mins 753 kcal

Why Track Running Calories?

Whether your goal is weight loss, maintaining your current weight, or fueling for a marathon, knowing your energy expenditure is vital. For weight loss, you generally need to create a calorie deficit. For performance, you need to ensure you are consuming enough carbohydrates to replace the glycogen used during your run.

Note: This calculator provides an estimate. Individual metabolic rates, muscle mass, and environmental factors like heat and wind resistance can also impact your actual results.

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