Updated · Built and checked by the PlinzoTools team, formulas tested against published sources
Estimate calories burned during a run based on weight and duration.
360 kcal
This tool estimates calories burned during a run, using the standard MET-based formula and the published MET value for a moderate run (~9.8, roughly a 6 mph pace, per the Compendium of Physical Activities).
Enter your weight in kilograms and running duration in minutes. Estimated calories burned appears instantly.
Calories = (MET × 3.5 × Weight(kg) / 200) × Minutes
MET = 9.8 for a moderate ~6 mph run.
Use this to log running workouts against a daily calorie budget, or combine with the Running Pace Calculator to track training. For walking instead, see the Calories Burned Walking Calculator.
The per-minute rate for running is (9.8 x 3.5 x weight in kg) / 200. For a 70 kg runner that is 12.005 kcal per minute, so a 30 minute run comes to about 360 kcal. A 60 kg runner going for 45 minutes has a rate of 10.29 kcal per minute and a total of about 463 kcal. A 90 kg runner doing 20 minutes has a rate of 15.435 and a total of about 309 kcal. Notice that the lighter runner running longer can still burn more overall; the estimate depends on the product of weight and time.
Calories = (9.8 x 3.5 x Weight(kg) / 200) x Minutes
The single most important thing to understand is that the tool has no pace input. It always uses a MET of 9.8, the value for roughly a 6 mph run, which is a 10 minute per mile pace. If you jog much slower than that the true figure is lower, and if you run much faster the true figure is higher. Because the pace is not adjustable, the tool works best for steady, moderate runs. It is a poor match for interval sessions, where hard efforts alternate with walking, or for trail runs with big climbs.
If you know your pace and want a sense of whether you fall close to this assumption, you can convert it with the Running Pace Calculator and compare against 10 minutes per mile.
The result is a gross estimate of energy expenditure during the run and includes the calories your body would have used at rest over the same minutes. It also does not model running economy, temperature, wind, surface, or the extra effort after a hard workout. Two runners of identical weight can differ in real burn because of efficiency and fitness.
Treat the figure as a planning aid for a calorie budget, not an instruction to eat a specific amount. Beginners should build up gradually, and anyone with heart, lung, or joint concerns, or who is pregnant, should get advice from a healthcare professional about intensity and duration. Very low calorie intake combined with heavy training can be harmful, so ask a doctor or dietitian for individual targets. This tool is educational and not medical advice.
Running has a higher MET value (more energy expenditure per unit time) than walking due to the greater intensity and muscular effort involved.
Yes -- this uses a fixed MET value for a moderate ~6 mph pace; running significantly faster or slower would change actual calorie burn from this estimate.
That depends on your overall goal (deficit, maintenance, or surplus) -- see the Calorie Deficit Calculator or TDEE Calculator for how exercise fits into your total daily calorie picture.
At the assumed pace of about 6 mph, a mile takes 10 minutes, so a 70 kg runner uses roughly 120 kcal per mile by this formula (12.005 x 10). Heavier runners use proportionally more.
Not directly; the tool takes minutes. Multiply your mileage by your minutes per mile to get the duration, then enter that number.
Moving more body mass takes more energy, and the formula multiplies weight directly, so calorie burn rises in proportion to weight for the same time and intensity.
Not really. The fixed moderate-pace value does not capture the varied intensity of intervals or sprints, so treat results for those sessions as very rough.
Reference: Centers for Disease Control and Prevention