Calorie Burn Calculator

Estimate how many calories you burn during running based on your weight, distance, and pace. Works for all running speeds from easy jogging to marathon pace.

Calorie Burn Calculator

Estimate calories burned during your run based on weight, duration, and distance.

Weight

Unit

Duration (min)

Distance

Unit

Get Your Free Race Day Checklist

Join runners who use our science-based tools. Get a free race day checklist and training tips weekly.

How Calorie Burn Is Calculated

This calculator uses MET (Metabolic Equivalent of Task) values based on your running speed. MET values are standardized by the Compendium of Physical Activities and reflect the energy cost of running at different intensities.

Calories = MET × weight (kg) × duration (hours)

For example, running at 6 mph (10 min/mile) has a MET value of 9.8. A 70 kg (154 lb) runner doing this for 1 hour burns: 9.8 × 70 × 1 = 686 calories.

MET Values for Running

Speed	Pace (min/mi)	MET Value	Cal/hr (150 lb)
5.0 mph	12:00	8.3	530
6.0 mph	10:00	9.8	625
7.0 mph	8:34	11.0	700
8.0 mph	7:30	11.8	750
9.0 mph	6:40	12.8	815
10.0 mph	6:00	14.5	920

Calories Burned for Common Distances

5K (3.1 miles)

• 120 lb runner: 310 calories
• 150 lb runner: 385 calories
• 180 lb runner: 465 calories

10K (6.2 miles)

• 120 lb runner: 620 calories
• 150 lb runner: 770 calories
• 180 lb runner: 930 calories

Half Marathon (13.1 miles)

• 120 lb runner: 1,310 calories
• 150 lb runner: 1,640 calories
• 180 lb runner: 1,970 calories

Marathon (26.2 miles)

• 120 lb runner: 2,620 calories
• 150 lb runner: 3,280 calories
• 180 lb runner: 3,940 calories

Frequently Asked Questions

How many calories do you burn running a mile?

Running burns approximately 80-120 calories per mile, depending on your weight and pace. A 150-pound runner burns about 100 calories per mile at a moderate pace. Heavier runners burn more calories per mile.

Does running burn more calories than walking?

Yes, running burns significantly more calories per hour than walking. Running at 6 mph burns approximately 600-800 calories per hour, while walking at 3 mph burns about 300-400 calories per hour. However, you can walk for longer periods.

How many calories do you burn running 5K?

A typical 5K run burns 300-500 calories depending on your weight and pace. For a 150-pound runner, a 25-minute 5K burns approximately 375 calories. This is equivalent to about one donut or two slices of bread.

Does running burn belly fat?

Running helps reduce overall body fat, including belly fat, when combined with a caloric deficit. Zone 2 running is particularly effective for fat burning because it primarily uses fat as fuel. However, spot reduction is not possible — you cannot target belly fat specifically.

How do I increase calories burned while running?

To burn more calories: run faster (higher intensity), run longer (more duration), add hills (more resistance), run in cold weather (your body burns more to stay warm), or carry a weighted vest (more body weight to move).

Calorie Burn Calculator