Calculator
Calories burned running
Work out how many calories you burn running. What matters most is your body weight and the distance covered – adding the time makes the gross value more precise.
Your details
Calories burned
Gross (total)
kcal
Net (above resting metabolism)
kcal
calories / km
Gross is all the energy burned during the run; net is the part above your resting metabolism — for weight-loss accounting, net is the relevant figure.
How are running calories calculated?
The energy cost of running depends mainly on your body weight and the distance covered: the greater the mass and distance, the more energy. A well-established sports-science approximation puts the net (above-resting) energy cost at roughly ~0.9–1 kcal per kilogram of body weight per kilometre.
Surprisingly, pace matters little in running: covering the same distance slowly or quickly burns nearly the same energy — running faster just gets it done in less time. The gross value is slightly higher than the net because it also includes what you would burn at rest during the run.
Frequently asked questions
Should I look at gross or net calories?
For weight-loss accounting, net is the accurate one: that is how much more you burned than if you had rested. Gross is the total energy used during the session, which is more useful for planning refuelling.
Why does pace matter so little?
The net energy cost of running per kilometre is nearly constant and largely independent of speed. Running faster burns the same energy over a given distance, just in less time.
Why is body weight the most important factor?
Because running is about moving your body mass. The energy cost is roughly proportional to body weight, so accurate weight matters more in the estimate than decimal precision on pace.
How accurate is this estimate?
It is a guide value, typically ±10–15% individual variation (running economy, terrain, wind, temperature, fitness). Excellent for tracking trends, but not a lab measurement.
The result is an indicative estimate, not medical or nutritional advice. Individual metabolism, terrain and conditions significantly affect actual energy expenditure.
Based on the established approximation of the energy cost of running (Margaria et al., ~1 kcal/kg/km net) plus resting metabolism (1 MET) added for the gross value.