Running Calories Calculator

Estimate gross calories burned while running using body weight, running speed and duration.

Running energy cost varies with speed, grade, surface, physiology and efficiency. This calculator uses standardized MET values and should be treated as an estimate.

Maintained by Live Fitness Check. Last updated: August 13, 2026. How we test our calculators .

About This Calculator

The Running Calories Calculator estimates gross energy expenditure for a run using your body weight, running speed and time. It is useful for comparing sessions at different speeds without treating a wearable or calorie estimate as a laboratory measurement.

Methodology

Running speed is standardized to kilometers per hour and assigned a running MET from speed bands based on the 2024 Compendium of Physical Activities. Gross calories are estimated as MET × body weight in kilograms × running duration in hours. Distance is speed multiplied by duration.

Sources

2024 Compendium of Physical Activities — Running: https://pacompendium.com/running/
2024 Adult Compendium overview: https://pacompendium.com/adult-compendium/

Disclaimer

Running calorie estimates can differ from actual energy expenditure because of incline, terrain, wind, running economy, temperature, physiology and measurement error. Do not use the result as a clinical energy prescription.

Frequently Asked Questions

What information does the running calorie calculator use?

It uses body weight, running speed and duration, then applies a standardized MET value for the speed band.

Are treadmill and outdoor calories identical?

Not necessarily. Grade, wind, surface and running economy can change energy cost even at the same displayed speed.

Is this the same as active calories on a watch?

No. This is a gross MET-based estimate and may use a different method from a wearable device.

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