Running Calories Calculator: How Many Calories Does Your Run Burn?
Enter your distance, time and weight to see the calories your run burned, your pace and speed, and calories per mile or kilometre.
How many calories does running burn?
Running burns roughly 1 calorie per kilogram of body weight per kilometre, or about 0.7 calories per pound per mile. Surprisingly, speed changes this less than you’d think: running faster burns more per minute, but you cover the distance sooner.
So distance and body weight are the two numbers that matter most. That’s why this calculator asks for distance, not just time.
The formula
Example: 70 kg, 5 km in 30 min → 363 kcal total, about 328 kcal net.
Calories burned running a mile
| Body weight | Per mile (net) | 5K | 10K |
|---|---|---|---|
| 120 lb (54 kg) | ~80 kcal | ~250 kcal | ~500 kcal |
| 150 lb (68 kg) | ~100 kcal | ~315 kcal | ~630 kcal |
| 180 lb (82 kg) | ~120 kcal | ~380 kcal | ~760 kcal |
| 210 lb (95 kg) | ~140 kcal | ~440 kcal | ~880 kcal |
Net calories at a typical 10-minute-mile pace on flat ground.
What affects calories burned running?
Body weight
The biggest factor. More weight, more energy per step.
Hills
Uphill running can raise the cost by 30% or more.
Terrain
Trails, sand and snow cost more than smooth roads.
Efficiency
Experienced runners often use slightly less energy.
Running for weight loss
Running can raise appetite. Plan protein-rich meals so you don’t eat back more than you burned.
Increase weekly distance by about 10% to avoid injury.
If your TDEE activity level includes your runs, don’t add these calories again.
Use our calorie deficit calculator to set your daily target.
Other activities? Try our calories burned calculator with 30 exercises.
Running calories FAQs
How many calories does a 30-minute run burn?
Usually about 250 to 450 calories, depending on your weight and speed. A 150 lb person running 5K in 30 minutes burns around 300.
Does running faster burn more calories?
Per minute, yes. Per mile, only slightly. Covering more distance is what really increases your total burn.
Is running or walking better for burning calories?
Running burns roughly twice as many calories per mile as walking. Walking is easier to do every day, so both are useful.
How many calories does running a marathon burn?
Most runners burn about 2,500 to 3,500 calories over a marathon, depending mainly on body weight.