Running Calorie Calculator
Calories burned running, from MET values in the Compendium of Physical Activities (MET × weight in kg × hours). An estimate — about 1 kcal per kg per km is the rough rule, and the calculator shows the precise MET-based figure.
Time taken
::
Calories burned
350 kcal
Running 5.0 km in 30:00 at 6:00/km (10.0 km/h). MET value 10.0.
| MET-based estimate | 350 kcal |
| Rough rule (1 kcal per kg per km) | 350 kcal |
| Calories per km | 70.1 kcal/km |
The rough rule — about 1 kcal per kg per km — is a handy check: the MET figure should land close to it. Hills, wind and running efficiency shift the real number.
Formula & source — MET formula — Compendium of Physical Activities (Ainsworth et al., 2011)
Calories = MET × body weight (kg) × duration (hours). MET values are taken from the Compendium of Physical Activities: running at 4 mph is 6.0 METs, 5 mph 8.3, 6 mph 9.8, 7 mph 11.0, 8 mph 11.8, 10 mph 14.5, with linear interpolation between speeds. 1 MET = 1 kcal/kg/hour.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
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