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Running Calories Calculator: Calories Burned by Distance and Time

Enter your weight and the distance and time of your run to estimate the calories you burned.

Calories burned

325Calories burned

Average speed
10 km/h
Effort (MET)
10 MET
Extra over resting
293 Calories burned
Rule of thumb (1 kcal/kg/km)
325 Calories burned

An estimate for general information, not medical advice. Real burn varies with fitness, terrain and body size.

Compendium of Physical Activities 2024, code 12050: 10 MET.

How to use

  1. Enter your body weight in kg.
  2. Enter the distance in km and your time (h:mm:ss).
  3. Read the calories, your speed and the effort level used.

Good to know

Calories = MET × body weight in kg × hours. Running MET values (by speed) come from the 2024 Adult Compendium of Physical Activities (Herrmann et al.), the standard research list of activity costs. "Extra over resting" subtracts the 1 MET you would burn sitting still.

The calculator works out your average speed and uses the Compendium entry closest to it. 70 kg running 10 km in 60 minutes (10 km/h, 10 MET) burns about 700 kcal. A handy rule of thumb is about 1 kcal per kg per km, shown for comparison.

Hills, heat, wind and running form all change the real number. Fitness trackers often over- or under-estimate too. Very slow paces are closer to walking; use the walking calories calculator for those.

Questions

How many calories does a 5 km run burn?

Roughly 1 kcal per kg per km, so about 325 kcal for a 65 kg runner, a little more at faster speeds.

Does running faster burn more calories per km?

Only slightly. Most of the difference is per minute: faster running burns more per minute but you finish sooner.

Why is the "extra over resting" number lower?

It removes the calories you would have burned anyway while sitting. It is the better number for weight-loss planning.

Is running or walking better for weight loss?

Running burns about twice as many calories per minute, but walking is easier to do daily. The best one is the one you keep doing.

Is my data saved?

No. Everything is calculated on your device.

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