Calories Burned Running Calculator
Estimate kilocalories for a run from MET, body weight, and minutes. Choose easy, typical, or faster pace presets. Informational, not a VO2 lab test.
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How to estimate running calories
- Pick kilograms or pounds.
- Enter body weight and the minutes you ran.
- Select easy, typical (~6 mph), or faster pace.
- Read the session kcal row and the MET used.
- Use walking or TDEE pages when the job is not a run. Nothing is uploaded.
Running calorie estimate
Run MET × kg × hours
| Default MET | 9.8 (~6 mph) |
|---|---|
| Easy MET | 8.3 (~5 mph) |
| Faster MET | 11.0 (~7 mph) |
| Formula | kcal ≈ MET × body kg × hours |
| Inputs | Weight, minutes, pace band |
| Advice | Informational. Not race nutrition advice. |
What running calories means here
You get a MET-based burn for a continuous run. Pace bands map to published-style MET values near 5, 6, and 7 mph. Distance is not a required field because duration and MET already drive the product.
How run calories are computed
kcal ≈ MET × body kg × hours. Easy running uses MET 8.3, the default ~6 mph band uses MET 9.8, and the faster band uses MET 11. Forty-five minutes is 0.75 hours in that multiply.
Pace, MET, and related pages
Entities include running MET, pace band, and session energy. Mix other sports on calories burned. Steady walking sits on walking calories. Daily targets sit on TDEE.
Use cases
Comparing an easy jog and a tempo run of equal length. Translating a stopwatch session into a diary kcal line. Teaching students how speed shifts MET. Not an injury or fueling prescription.
Default numbers
At 70 kg for 45 minutes at MET 9.8, hours = 0.75, so kcal ≈ 9.8 × 70 × 0.75 ≈ 514. The easy preset (MET 8.3) for the same slot is about 436 kcal.
Limits
Grade, heat, and running economy are absent. GPS watches that integrate distance and heart rate will diverge. Informational only. See the disclaimer. CZNull does not receive pace logs.