Enter your weight, distance (or duration), and running pace to find out exactly how many calories you burn running. The calculator uses the MET (Metabolic Equivalent of Task) formula to return your total calories burned, estimated fat burned, and calories burned per mile — all based on your personal stats.
Calories Burned
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Fat Burned
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Calories per km
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Calories per mile
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Run Duration Used
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Running Speed
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On average, running burns roughly 80–140 calories per mile, depending on your body weight and pace. A heavier runner burns more calories per mile than a lighter runner at the same speed. As a rough rule of thumb, most people burn about 100 calories per mile.
A 30-minute run typically burns between 240 and 450 calories depending on your weight and pace. A 70 kg person running at a moderate pace of around 10 kph burns approximately 350 kcal in 30 minutes.
A 60-minute run can burn anywhere from 480 to 900 calories. The exact figure depends on your body weight, running speed, terrain, and whether you carry any additional load. Higher intensity and more elevation gain will increase the burn significantly.
This calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight in kg × duration in hours. The MET value varies with running speed — faster running has a higher MET value. For elevation gain, an additional energy cost is calculated using the formula: elevation gain × weight × 1.31 ÷ 1000 × 5.
Yes, hill running significantly increases calorie expenditure. Every metre of elevation gain requires additional energy proportional to your body weight. Our calculator adds this hill energy cost on top of the base flat-running calorie burn.
Absolutely. Faster running has a higher MET value, meaning more calories are burned per unit of time. However, when comparing the same distance, the difference between slow and fast running is smaller than many people think — covering more distance is generally more important for total calorie burn than speed alone.
Approximately 1 gram of body fat contains 7,700 calories (kcal). To estimate fat burned, divide your total calories burned by 7.7. A 500 kcal run would therefore burn roughly 65 g of fat. Our calculator shows this figure automatically as 'Fat Burned'.
Yes — a heavier person burns more calories running the same distance at the same pace than a lighter person, because more energy is required to move a greater mass. This is directly reflected in the MET formula which multiplies by body weight in kilograms.