Running is among the simplest ways to burn energy, and also one of the easiest to estimate. The calories you use depend mainly on your body weight and the distance you cover, with a smaller effect from pace. This calculator turns weight, distance and speed into total calories, time and calories per mile and per kilometre, using the metabolic equivalent (MET) values for running in the 2024 Adult Compendium of Physical Activities.
Pick the speed that matches your usual pace per mile. The menu shows the speed in miles per hour and the equivalent pace per mile, so you do not have to convert.
How to use the running calories calculator
- Enter your weight in kilograms or pounds.
- Enter the distance in kilometres, miles or metres.
- Choose your running speed from the list of Compendium speeds.
- Read the calories burned for the run, the time it takes and the cost per mile and per kilometre.
Running calories formula
Gross calories = MET × weight (kg) × time (hours)
Calories per mile = MET × weight (kg) ÷ speed (mph)
Net calories = (MET − 1) × weight (kg) × time (hours)
MET values are from the Compendium (Herrmann et al., J Sport Health Sci 2024;13:6–12): for example 9.3 METs for running at 6 to 6.3 mph (10 minutes per mile) and 12.0 METs at 8 mph. One MET equals about 1 kcal per kilogram per hour.
The Compendium MET values include the energy you would use anyway at rest (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Weight-loss maths usually uses net calories, because your resting energy is already part of your daily total.
Worked example
A 70 kg runner covers 5 km at 6 mph (10 min/mile).
- Time = 5 km ÷ (6 × 1.609 km/h) = 31 minutes
- Gross calories = 9.3 × 70 × 0.518 h = 337 kcal
- Per mile = 9.3 × 70 ÷ 6 = 108 kcal; per kilometre = 67 kcal
- Net calories = 8.3 × 70 × 0.518 = 301 kcal
Calories per mile by speed and body weight
| Speed (pace) | MET | 60 kg — kcal/mile | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|
| 5 mph (12:00/mile) | 8.5 | 102 | 119 | 136 | 153 |
| 6 mph (10:00/mile) | 9.3 | 93 | 108 | 124 | 140 |
| 6.7 mph (8:57/mile) | 10.5 | 94 | 110 | 125 | 141 |
| 7 mph (8:34/mile) | 11 | 94 | 110 | 126 | 141 |
| 7.5 mph (8:00/mile) | 11.8 | 94 | 110 | 126 | 142 |
| 8 mph (7:30/mile) | 12 | 90 | 105 | 120 | 135 |
| 8.6 mph (6:59/mile) | 12.5 | 87 | 102 | 116 | 131 |
| 9 mph (6:40/mile) | 13 | 87 | 101 | 116 | 130 |
| 10 mph (6:00/mile) | 14.8 | 89 | 104 | 118 | 133 |
| 11 mph (5:27/mile) | 16.8 | 92 | 107 | 122 | 137 |
| 12 mph (5:00/mile) | 18.5 | 92 | 108 | 123 | 139 |
How pace changes the numbers
- Weight is the main driver. A 90 kg runner burns 50 percent more per mile than a 60 kg runner at the same speed.
- Per mile, pace barely matters. Faster running has a higher MET value but takes less time, so in the Compendium the cost per mile stays between about 1.4 and 1.7 kcal per kilogram.
- Time is shorter at speed. A faster run burns more calories per minute, which helps if you are short of time.
- Hills and wind add cost. The tables assume level ground and calm conditions.
Using the result
A run of 5 km burns roughly 300 to 400 kcal for most adults. That is useful context but does not by itself produce weight loss: a deficit comes from combining activity with what you eat. See the Calorie Deficit Calculator and Calorie Calculator for planning. For heart rate targets on easy runs use the Zone 2 Heart Rate Calculator, and for pace and finish times try the Running Pace Calculator. For other sports see the Calories Burned Calculator, and for walking the Calories Burned Walking Calculator.
This page is for information only and is not medical advice. If you have a heart condition, are pregnant or are new to exercise, speak to a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (energy cost of running).
Frequently asked questions
How many calories does running burn per mile?
By Compendium values a runner burns about 1.4 to 1.7 kcal per kilogram per mile (gross), so a 70 kg runner burns roughly 101 to 119 kcal per mile depending on speed: about 119 kcal at 5 mph, 108 kcal at 6 mph and 105 kcal at 8 mph. Net of resting energy the figure is lower.
Does running faster burn more per mile?
Not much. Faster running has a higher MET value, but you cover each mile in less time, and in the Compendium the two almost cancel. Cost per mile stays roughly flat or even dips slightly at higher speeds, while the cost per minute rises sharply. Distance and body weight matter far more than pace for calories per mile.
Is this the gross or net figure?
The main figure is gross, including the energy you would burn standing still. The net figure subtracts 1 MET for the same time. For food-tracking comparisons, the net value is the more appropriate.
Does running uphill or on a treadmill change the result?
Yes. Hills raise the energy cost significantly; the Compendium has separate MET values for running uphill. A flat treadmill at 1 percent incline is close to outdoor running at the same speed. This calculator assumes level ground.
How accurate is it?
Treat it as a guide within 10 to 20 percent. MET values are averages for adults, and your own efficiency, fitness and conditions will shift the result. Watches add their own error.