How many running calories do I burn?
Pick your running speed or kind of run, then type your weight and the minutes. The running calorie calculator uses the 2024 Adult Compendium of Physical Activities to estimate the calories you burn.
- Calories burned
- 354
Running for 30 minutes (6 to 6.3 mph (10 min/mile)) at 160 lb burns about 354 calories.
- Above resting
- 316
- Calories per hour
- 709
- MET value
- 9.3
Calories burned: 354. Running for 30 minutes (6 to 6.3 mph (10 min/mile)) at 160 lb burns about 354 calories.
Calories burned by minutes run
This calculator gives general information only. It is not medical advice and does not replace a doctor or other health care provider. Talk with a professional about your results. Terms of use
How to calculate
Estimates the calories burned running from body weight, speed or kind of run, and minutes, with MET values from the 2024 Adult Compendium of Physical Activities.
Example with the default inputs (Weight 160 lb, Speed or kind of run 6 to 6.3 mph (10 min/mile), Minutes run 30): Running for 30 minutes (6 to 6.3 mph (10 min/mile)) at 160 lb burns about 354 calories.
Method: Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes; calories above resting use MET − 1.
- MET values are the 2024 Adult Compendium’s, measured in adults 19 to 59 years old.
- One MET is taken as 3.5 mL of oxygen per kilogram per minute, and 1 litre of oxygen as 5 kilocalories (the Compendium’s conversions).
- The answer is an estimate for an average runner; fitness, running form, wind and terrain change the real cost.
- This is for information only and is not medical advice.
Worked examples
Each example is checked against the calculator on every build.
- Weight 160 lb, Speed or kind of run 6 to 6.3 mph (10 min/mile), Minutes run 30 gives Calories burned 354.346359, Above resting 316.2446, Calories per hour 708.692719, MET value 9.3.Source: 2024 Adult Compendium of Physical Activities, Running, https://pacompendium.com/running; Compendium of Physical Activities, Unit Conversions (kcal/min = METs × 3.5 × body weight in kg ÷ 200), https://pacompendium.com/unite-conversions/
- Weight 154.3 lb, Speed or kind of run 8 mph (7.5 min/mile), Minutes run 45 gives Calories burned 661.5, Above resting 606.375, Calories per hour 882.Source: 2024 Adult Compendium of Physical Activities, Running, https://pacompendium.com/running; Compendium of Physical Activities, Unit Conversions (kcal/min = METs × 3.5 × body weight in kg ÷ 200), https://pacompendium.com/unite-conversions/
- Weight 200 lb, Speed or kind of run Marathon, Minutes run 240 gives Calories burned 5,067.533958, Above resting 4,686.516367.Source: 2024 Adult Compendium of Physical Activities, Running, https://pacompendium.com/running; Compendium of Physical Activities, Unit Conversions (kcal/min = METs × 3.5 × body weight in kg ÷ 200), https://pacompendium.com/unite-conversions/
- Weight 121.3 lb, Speed or kind of run 4 to 4.2 mph (13 min/mile), Minutes run 20 gives Calories burned 125.125, MET value 6.5.Source: 2024 Adult Compendium of Physical Activities, Running, https://pacompendium.com/running; Compendium of Physical Activities, Unit Conversions (kcal/min = METs × 3.5 × body weight in kg ÷ 200), https://pacompendium.com/unite-conversions/
How it works
- Calories per minute = MET × 3.5 × weight (kg) ÷ 200.
- Calories burned = calories per minute × minutes.
- Above resting = (MET − 1) × 3.5 × weight (kg) ÷ 200 × minutes.
- Calories per hour = calories per minute × 60.
A weight typed in pounds is changed to kilograms at 1 lb = 0.45359237 kg exactly. The weight is used as the exact decimal you typed, and each result is an exact fraction rounded once.
MET values
From the 2024 Adult Compendium, heading Running (labels shortened):
| Speed or kind of run | Code | MET |
|---|---|---|
| 4 to 4.2 mph (13 min/mile) | 12028 | 6.5 |
| 4.3 to 4.8 mph | 12029 | 7.8 |
| 5.0 to 5.2 mph (12 min/mile) | 12030 | 8.5 |
| 5.5 to 5.8 mph | 12045 | 9.0 |
| 6 to 6.3 mph (10 min/mile) | 12050 | 9.3 |
| 6.7 mph (9 min/mile) | 12060 | 10.5 |
| 7 mph (8.5 min/mile) | 12070 | 11.0 |
| 7.5 mph (8 min/mile) | 12080 | 11.8 |
| 8 mph (7.5 min/mile) | 12090 | 12.0 |
| 8.6 mph (7 min/mile) | 12100 | 12.5 |
| 9 mph (6.5 min/mile) | 12110 | 13.0 |
| 9.3 to 9.6 mph | 12115 | 14.8 |
| 10 mph (6 min/mile) | 12120 | 14.8 |
| 11 mph (5.5 min/mile) | 12130 | 16.8 |
| 12 mph (5 min/mile) | 12132 | 18.5 |
| 13 mph (4.6 min/mile) | 12134 | 19.8 |
| 14 mph (4.3 min/mile) | 12135 | 23.0 |
| Jogging, general, own pace | 12020 | 7.5 |
| Running, own pace | 12145 | 10.5 |
| Cross country | 12140 | 9.3 |
| Hilly terrain | 12350 | 16.0 |
| Uphill, 4.5 mph, 5% incline | 12255 | 10.3 |
| Uphill, 6.0 mph, 5% incline | 12260 | 13.3 |
| Uphill, 7.0 mph, 5% incline | 12265 | 15.5 |
| Downhill, 6.0 to 7.9 mph, −3% to −9% | 12358 | 9.3 |
| Running up stairs | 12170 | 15.0 |
| Marathon | 12200 | 13.3 |
| Triathlon, running leg | 12620 | 13.0 |
| Jogging stroller, outdoors, 5 mph | 12593 | 10.0 |
| Jogging stroller, outdoors, 6 mph | 12595 | 11.5 |
Rules
- Weight from 20 kg to 350 kg, both included, checked in kilograms. In pounds that is 44.0924524… lb to 771.6179… lb, so 44.1 lb is the smallest and 771.61 lb the largest two-decimal pound value accepted (44.09 lb is under 20 kg); minutes a whole number from 1 to 1,440.
- The MET values are for adults aged 19 to 59; the result is an average estimate, not a measurement, and not medical advice.
Output format. Calories show as whole kilocalories and the MET value with 1 decimal, each rounded half up from its exact value.
Worked examples by hand
160 lb, 30 minutes at 6 mph (9.3 MET). 160 lb = 72.5747792 kg. 9.3 × 3.5 × 72.5747792 ÷ 200 = 11.8115 kcal a minute; × 30 = 354 calories; above resting 8.3 × 3.5 × 72.5747792 ÷ 200 × 30 = 316; per hour 709.
70 kg, 45 minutes at 8 mph (12.0 MET). 12 × 3.5 × 70 ÷ 200 = 14.7 kcal a minute; × 45 = 661.5, shown as 662; above resting 11 × 3.5 × 70 ÷ 200 × 45 = 606; per hour 882.
200 lb, a 4-hour marathon (13.3 MET). 200 lb = 90.718474 kg. 13.3 × 3.5 × 90.718474 ÷ 200 × 240 = 5,068 calories; above resting 4,687.
55 kg, 20 minutes at 4 mph (6.5 MET). 6.5 × 3.5 × 55 ÷ 200 × 20 = 125 calories (125.125).
Other questions people ask
How many calories does running burn?
A 160 lb person running 30 minutes at 6 mph (10 min/mile, 9.3 MET) burns about 354 calories, or 709 an hour. A heavier runner or a faster pace burns more.
How is it calculated?
Calories per minute = MET × 3.5 × weight in kg ÷ 200, the Compendium’s conversion. Multiply by the minutes. The MET value is the energy cost of the run as a multiple of sitting at rest.
Does running faster burn more calories per minute?
Yes. In the Compendium, running at 5 mph is 8.5 MET, at 8 mph 12.0 MET and at 10 mph 14.8 MET, so each minute costs more. Per mile, the difference is much smaller, because a faster mile takes fewer minutes.
What does “above resting” mean?
The calories from the run itself: (MET − 1) of the total. Your body would have burned the rest (1 MET) even sitting still for the same time.
Why does my watch show a different number?
A watch may use your heart rate, a different formula, or count only the calories above resting. The Compendium values are averages for adults 19 to 59; fitness, form and terrain change the real cost.
How do I pick my speed?
Divide the distance by the time. 3 miles in 30 minutes is 6 mph, a 10-minute mile. Pick the nearest row; for a treadmill run with an incline, the treadmill calorie calculator uses your exact speed and grade.