Calories Burned Running Calculator

Work out calories burned running instantly with clear inputs, formula shown and shareable results.

About Calories Burned Running Calculator

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.

Formulas

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

Worked example

With the default values below, Calories Burned Running Calculator returns Calories Burned of 403. Change any input above and every figure here is recalculated in your browser.

Inputs used

Body weightminimum 1 kg: 70 kg
Running speedminimum 0.1 km/h: 10 km/h
Durationminimum 0.1 min: 30 min
Average gradientaccepts -20–30 %: 1 %

Results

Calories Burned: 403 kcal
Burn Rate: 13.42 kcal/min
Metabolic Equivalent: 10.95 MET
Calories Per Kilometre: 80.5 kcal/km

Step by step

1Values used
2ACSM running VO2
3Energy cost
4Calories Burned= 403 kcal
5Burn Rate= 13.42 kcal/min
6Metabolic Equivalent= 10.95 MET
7Calories Per Kilometre= 80.5 kcal/km

Assumptions and limits

The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
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.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

Why does running cost about 1 kcal per kilogram per kilometre?

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.

Does uphill running really cost that much more?

Yes. The 0.9 gradient term means a 5% incline adds about 45% to the oxygen cost at 10 km/h.