Running Calorie Calculator
Calculate calories burned running by pace. Includes flat, hills, and treadmill modes. Professional tier includes race calorie estimates for 5K, 10K, half marathon, full marathon, and Comrades.
Quick Calculator Get a fast estimate
kg
km
Calories Burned
457 kcal
Duration
40 minutes
Pace
8 min/km
Calories per km
91 kcal/km
MET Value
9.8
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Running Calorie Formula
Calories = MET × Weight (kg) × Time (hours). Running MET values range from 8.3 (slow jog) to 11.5+ (fast running). Running burns approximately 2–3× more calories than walking at the same distance.
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kg
km
Calories Burned
457 kcal
Duration
40 min
MET
9.8
Cal/km
91
Running MET Values by Pace
| Pace | MET | Calories/km (70kg) |
|---|---|---|
| 6 min/km (10 km/h) | 11.5 | 69 kcal/km |
| 7 min/km (8.6 km/h) | 10.5 | 73 kcal/km |
| 8 min/km (7.5 km/h) | 9.8 | 76 kcal/km |
| 9 min/km (6.7 km/h) | 9.0 | 81 kcal/km |
| 10 min/km (6 km/h) | 8.3 | 83 kcal/km |
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Race Calorie Estimator
kg
| Race | Distance | Finish Time | Calories |
|---|---|---|---|
| 5K | 5 km | 0:40 | 457 |
| 10K | 10 km | 1:20 | 915 |
| Half Marathon | 21.1 km | 2:49 | 1 930 |
| Marathon | 42.2 km | 5:38 | 3 860 |
| Comrades (Up Run) | 87 km | 11:36 | 7 958 |
| Comrades (Down Run) | 89 km | 11:52 | 8 141 |
Comrades Marathon Note: At 8 min/km, estimated calories for the ~87 km Up/Down run: kcal. Most Comrades runners consume 4,000–8,000 kcal during the race. Proper nutrition is critical.
Frequently Asked Questions
A 70 kg runner burns approximately 65–83 kcal per km depending on pace. Faster running has a higher MET but covers distance quicker — overall the calories per km are similar across a moderate range of paces.
A 70 kg runner completing the ~87 km Comrades at 10 min/km pace burns approximately 7,200 kcal. Most runners consume 1,000–2,000 kcal during the race from gels, drinks, and food at water points.