Running calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| 8 km/h (5 mph, 12 min/mile) | 8.3 | 290 | 581 |
| 9.7 km/h (6 mph, 10 min/mile) | 9.8 | 343 | 686 |
| 11.3 km/h (7 mph, 8.5 min/mile) | 11.0 | 385 | 770 |
| 12.9 km/h (8 mph, 7.5 min/mile) | 12.8 | 448 | 896 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for running (9.8 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 135 | 270 | 539 |
| 70 kg (154 lb) | 172 | 343 | 686 |
| 85 kg (187 lb) | 208 | 417 | 833 |
| 100 kg (220 lb) | 245 | 490 | 980 |
Getting more from running
- Distance matters more than speed for total calories — a slow 5 km burns nearly as much as a fast one.
- Build mileage gradually (≈10% per week) to keep tendons and shins on side.
- Heart-rate drift makes fitness watches overestimate; treat their numbers as upper bounds.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
How many calories does a 5K run burn?
Roughly your body weight in kg × 5, so a 70 kg runner burns around 350 kcal over 5 km, give or take pace and terrain.
Does running on a treadmill burn fewer calories?
Slightly — there's no air resistance and the belt assists leg turnover. Setting a 1% incline closely matches outdoor energy cost.