.run-calc-container {
font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen-Sans, Ubuntu, Cantarell, "Helvetica Neue", sans-serif;
max-width: 800px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e1e4e8;
border-radius: 12px;
background-color: #ffffff;
box-shadow: 0 4px 6px rgba(0,0,0,0.05);
}
.run-calc-header {
text-align: center;
margin-bottom: 25px;
}
.run-calc-header h2 {
color: #2c3e50;
margin-bottom: 10px;
}
.run-calc-grid {
display: grid;
grid-template-columns: 1fr 1fr;
gap: 20px;
margin-bottom: 25px;
}
@media (max-width: 600px) {
.run-calc-grid { grid-template-columns: 1fr; }
}
.run-input-group {
display: flex;
flex-direction: column;
}
.run-input-group label {
font-weight: 600;
margin-bottom: 8px;
color: #34495e;
}
.run-input-group input {
padding: 12px;
border: 2px solid #ddd;
border-radius: 6px;
font-size: 16px;
transition: border-color 0.3s;
}
.run-input-group input:focus {
border-color: #27ae60;
outline: none;
}
.run-calc-btn {
grid-column: 1 / -1;
background-color: #27ae60;
color: white;
padding: 15px;
border: none;
border-radius: 6px;
font-size: 18px;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s;
}
.run-calc-btn:hover {
background-color: #219150;
}
#runResultArea {
margin-top: 25px;
padding: 20px;
background-color: #f8f9fa;
border-radius: 8px;
display: none;
text-align: center;
}
.run-result-val {
font-size: 32px;
color: #27ae60;
font-weight: 800;
margin: 10px 0;
}
.run-article {
margin-top: 40px;
line-height: 1.6;
color: #444;
}
.run-article h3 {
color: #2c3e50;
margin-top: 25px;
}
.run-article table {
width: 100%;
border-collapse: collapse;
margin: 20px 0;
}
.run-article table td, .run-article table th {
border: 1px solid #ddd;
padding: 10px;
text-align: left;
}
.run-article table th {
background-color: #f2f2f2;
}
Body Weight (kg)
Duration (minutes)
Distance (km)
Incline (%)
Calculate Calories Burned
Estimated Energy Expenditure
0 kcal
How to Calculate Calories Burned Running
Running is one of the most efficient ways to burn calories and improve cardiovascular health. The number of calories you burn while running depends on several key variables: your body weight, the intensity (pace), the duration of the run, and the terrain (incline).
Our calculator uses the MET (Metabolic Equivalent of Task) method. One MET is defined as the energy cost of sitting quietly. Running typically ranges from 8 to 16 METs depending on your speed. The general formula used is:
Calories = (MET * 3.5 * Weight_kg / 200) * Duration_min
Example Calculation
If a runner weighing 70kg (approx. 154 lbs) runs for 30 minutes at a pace of 10 km/h (6.2 mph), the calculation would look like this:
Weight: 70 kgSpeed: 10 km/h (approx. 9.8 METs)Calculation: (9.8 * 3.5 * 70 / 200) * 30 = 360.15 Calories.
Factors Influencing Calorie Burn
Factor
Impact on Calorie Burn
Body Weight Heavier individuals require more energy to move their mass over a distance.
Running Speed Faster speeds increase your heart rate and MET value, leading to higher burn per minute.
Incline/Grade Running uphill engages more muscle groups (glutes, calves) and significantly increases intensity.
Running Efficiency Experienced runners with better form may actually burn slightly fewer calories because their bodies are more economical.
Standard MET Values for Running
Below are the estimated MET values for various running speeds used in scientific research:
8 km/h (12:30 min/mile): 8.3 METs
10 km/h (10:00 min/mile): 9.8 METs
12 km/h (8:00 min/mile): 11.8 METs
14 km/h (6:50 min/mile): 12.8 METs
16 km/h (6:00 min/mile): 14.5 METs
function calculateRunningCalories() {
var weight = parseFloat(document.getElementById('runWeight').value);
var duration = parseFloat(document.getElementById('runDuration').value);
var distance = parseFloat(document.getElementById('runDistance').value);
var incline = parseFloat(document.getElementById('runIncline').value) || 0;
if (isNaN(weight) || isNaN(duration) || isNaN(distance) || weight <= 0 || duration <= 0 || distance <= 0) {
alert("Please enter valid positive numbers for weight, duration, and distance.");
return;
}
// Calculate Speed in km/h
var speedKmh = distance / (duration / 60);
// Estimate MET based on speed (linear approximation for common running speeds)
// Formula derived from standard ACSM metabolic equations
// MET = (0.2 * speed_m_min + 0.9 * speed_m_min * grade + 3.5) / 3.5
var speedMetersPerMin = (speedKmh * 1000) / 60;
var fractionalGrade = incline / 100;
var oxygenConsumption = (0.2 * speedMetersPerMin) + (0.9 * speedMetersPerMin * fractionalGrade) + 3.5;
var metValue = oxygenConsumption / 3.5;
// Calories = (MET * 3.5 * weight_kg / 200) * duration_min
var caloriesBurned = (metValue * 3.5 * weight / 200) * duration;
// Pace calculation for display (min/km)
var paceMinPerKm = duration / distance;
var paceMinutes = Math.floor(paceMinPerKm);
var paceSeconds = Math.round((paceMinPerKm – paceMinutes) * 60);
if (paceSeconds < 10) paceSeconds = "0" + paceSeconds;
// Display Results
document.getElementById('runResultArea').style.display = 'block';
document.getElementById('totalCaloriesDisplay').innerText = Math.round(caloriesBurned) + " kcal";
document.getElementById('runPaceResult').innerText = "Average Pace: " + paceMinutes + ":" + paceSeconds + " min/km (" + speedKmh.toFixed(2) + " km/h)";
// Smooth scroll to result
document.getElementById('runResultArea').scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}