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The ACSM running equation gives oxygen uptake as 0.2 times speed in metres per minute, plus 0.9 times speed times gradient, plus a 3.5 resting term. Multiplying by body weight and the 5 kcal per litre of oxygen equivalence turns that into a burn rate. Running 10 km/h at 1% for 30 minutes burns roughly 370 kcal for a 70 kg runner.
ACSM running VO2
VO2 = 0.2 x speed(m/min) + 0.9 x speed x grade + 3.5
Energy cost
kcal/min = VO2 x weight(kg) / 1000 x 5
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Because the metabolic cost of running is nearly independent of speed per unit distance, so a 70 kg runner spends roughly 70 kcal per kilometre whatever the pace.
Yes. The 0.9 gradient term means a 5% incline adds about 45% to the oxygen cost at 10 km/h.