How Running Calorie Calculation Works
The number of calories you burn while running depends on three main factors: your body weight, the distance you cover, and the intensity (speed) of your run. This calculator uses the MET (Metabolic Equivalent of Task) method, which is widely accepted in exercise science.
What is MET?
A MET value represents the energy cost of an activity compared to sitting at rest. One MET equals roughly 1 kcal per kilogram of body weight per hour. Running typically ranges from about 7.5 METs (a gentle jog at 8:00/km) up to 11.5 METs or more at faster paces (5:00/km). The MET values in this calculator come from the Compendium of Physical Activities, a research-backed reference used by sports scientists worldwide.
The Formula
Calories = MET × Weight (kg) × Duration (hours)
For example, a 70 kg runner completing a 10K at 6:00/km pace (MET 10.0) would run for 60 minutes (1 hour) and burn approximately 700 kcal.
Accuracy Notes
MET-based estimates are a solid approximation but do not account for individual differences such as running economy, terrain, wind, temperature, or fitness level. Actual calorie expenditure may vary by 10-15% from these estimates. For the most precise measurement, consider using a heart-rate monitor or a GPS running watch with optical heart-rate tracking.