Running Calories Calculator
Find out how many calories you burn on any run. Enter your body weight, distance, and running pace for a science-based estimate.
Weight unit
Sex (for BMR)
Format: minutes:seconds per km
Fuel your running properly
What you eat before, during and after a run directly affects your performance and recovery. These are well-tested nutrition choices for runners.
SiS Go Energy Gels
Easy-to-digest energy gels for runs over 45 minutes. One of the most popular choices in road racing.
View on AmazonFoam Roller
Five minutes of foam rolling after a hard run significantly reduces recovery time and keeps muscles loose.
View on AmazonCompression Socks
Improve circulation and reduce muscle soreness after long runs — popular with marathon runners.
View on AmazonHow it works
The calculator uses the Metabolic Equivalent of Task (MET) method. MET values increase with running speed, reflecting the higher energy cost of faster running. The result is multiplied by your body weight and duration to give calories burned.
Frequently asked questions
How accurate is the calorie estimate?
The estimate is based on population averages using MET values. Individual results vary depending on running efficiency, body composition, terrain, and conditions. Treat it as a reliable guide rather than an exact figure.
Does running speed affect calories burned?
Yes — faster running burns more calories per minute, though the difference per kilometre is less pronounced. Running economy also plays a role; more efficient runners burn fewer calories at the same pace.
Should I eat back the calories I burn running?
It depends on your goal. If you're training for performance, replacing most of your training calories supports recovery. For weight loss, a moderate deficit is typically more sustainable than eliminating all exercise calories.