Calories Burned Running
Calories burned running depend primarily on body weight and distance — not speed. A heavier person burns more calories covering the same distance. The approximate formula is: kcal ≈ 0.9 × body weight (kg) × distance (km).
- 1Energy cost of running: ~1 kcal per kg of body weight per km
- 2Accurate formula: kcal = MET × weight (kg) × time (hrs)
- 3Running MET: slow jog (5 km/h) = 6, moderate (8 km/h) = 8, fast (12 km/h) = 11
- 4Running burns ~2× more calories than walking the same distance
70kg person runs 5km at 10 km/h (30 min)=~350 kcalMET 9.0 × 70 × 0.5hr = 315, plus post-exercise burn
90kg person runs 10km=~810 kcal0.9 × 90 × 10 = 810 kcal
| Speed | MET | 60kg person | 75kg person | 90kg person |
|---|---|---|---|---|
| 5 km/h (jog) | 6.0 | 180 kcal | 225 kcal | 270 kcal |
| 8 km/h | 8.3 | 249 kcal | 311 kcal | 374 kcal |
| 10 km/h | 9.8 | 294 kcal | 368 kcal | 441 kcal |
| 12 km/h | 11.0 | 330 kcal | 413 kcal | 495 kcal |
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