Running Calorie Calculator
Calculate calories burned while running based on your personal metrics and running conditions
Calculate Running Calories
Age affects your metabolic rate and fitness level
Higher body weight burns more calories
Count your pulse for 20 seconds while at rest
Total distance of your running session
Positive for uphill, negative for downhill, 0 for flat
Treadmill running burns slightly fewer calories due to lack of air resistance
Calorie Burn Results
MET Value: 10.0 (Metabolic Equivalent of Task)
Estimated VO2 Max: 130.0 ml/kg/min
Running Conditions: Outdoor, 0% grade
Running Tips
Warm Up: Always start with 5-10 minutes of light jogging or walking
Hydration: Drink water before, during, and after your run
Pace: Maintain a conversational pace for endurance runs
Recovery: Include rest days and listen to your body
How the Running Calorie Calculator Works
MET-Based Calculation
Our calculator uses the MET (Metabolic Equivalent of Task) method to estimate calorie burn. The formula is: Calories = MET × Weight (kg) × Time (hours).
Fitness Level Adjustment
Your resting heart rate helps estimate fitness level. Higher fitness levels typically result in more efficient running and slightly different calorie burn rates.
Environmental Factors
Surface grade and treadmill running affect calorie burn. Uphill running increases energy expenditure, while treadmill running reduces it slightly due to lack of air resistance.
Running for Weight Loss
Calorie Deficit
To lose 1 pound of weight, you need to create a deficit of approximately 3,500 calories. Running can be an effective way to increase your daily calorie expenditure.
Average Calorie Burn
Most people burn approximately 100 calories per mile of running, though this varies based on weight, fitness level, and running conditions.
Consistency Matters
Regular running combined with a balanced diet is key to sustainable weight loss. Aim for consistent weekly mileage rather than sporadic intense sessions.
Factors Affecting Running Calorie Burn
Personal Factors
- Body weight and composition
- Age and gender
- Fitness level and VO2 max
- Running efficiency and form
Environmental Factors
- Terrain and surface grade
- Weather conditions
- Altitude and air resistance
- Treadmill vs. outdoor running
Activity Factors
- Running distance and duration
- Pace and intensity
- Interval vs. steady-state running
- Rest periods and recovery