{
  "id": "calories-burned-running",
  "version": "b82b8802dddc",
  "status": "published",
  "name": "Calories Burned Running Calculator",
  "question": "How many running calories do I burn?",
  "summary": "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.",
  "category": "health",
  "subcategory": "body",
  "url": "https://www.acalculator.org/health/calories-burned-running-calculator",
  "markdown": "https://www.acalculator.org/health/calories-burned-running-calculator.md",
  "kind": "function",
  "method": "Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes; calories above resting use MET − 1.",
  "assumptions": [
    "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."
  ],
  "inputs": {
    "$schema": "https://json-schema.org/draft/2020-12/schema",
    "type": "object",
    "properties": {
      "weight": {
        "title": "Weight",
        "description": "Your body weight.",
        "type": [
          "number",
          "string"
        ],
        "x-quantity": "mass",
        "minimum": 20,
        "maximum": 350
      },
      "pace": {
        "title": "Speed or kind of run",
        "description": "Your running speed, or the kind of run, which sets the MET value.",
        "type": "string",
        "enum": [
          "12028",
          "12029",
          "12030",
          "12045",
          "12050",
          "12060",
          "12070",
          "12080",
          "12090",
          "12100",
          "12110",
          "12115",
          "12120",
          "12130",
          "12132",
          "12134",
          "12135",
          "12020",
          "12145",
          "12140",
          "12350",
          "12255",
          "12260",
          "12265",
          "12358",
          "12170",
          "12200",
          "12620",
          "12593",
          "12595"
        ]
      },
      "min": {
        "title": "Minutes run",
        "description": "How long you run, in minutes.",
        "type": "integer",
        "minimum": 1,
        "maximum": 1440
      }
    }
  },
  "outputs": {
    "calories": {
      "label": "Calories burned",
      "description": "Total kilocalories burned during the run, including what the body burns at rest.",
      "format": "number"
    },
    "net": {
      "label": "Above resting",
      "description": "Kilocalories beyond what you would burn resting for the same time: (MET − 1) of the total.",
      "format": "number"
    },
    "perHour": {
      "label": "Calories per hour",
      "description": "Kilocalories burned per hour at this speed and weight.",
      "format": "number"
    },
    "met": {
      "label": "MET value",
      "description": "The Compendium’s energy cost of the run as a multiple of the resting rate.",
      "format": "number"
    }
  },
  "defaultAnswer": {
    "inputs": {
      "weight": 72.57477920000001,
      "pace": "12050",
      "min": 30
    },
    "outputs": {
      "calories": 354.346359444,
      "net": 316.244600364,
      "perHour": 708.692718888,
      "met": 9.3
    },
    "text": "Running for 30 minutes (6 to 6.3 mph (10 min/mile)) at 160 lb burns about 354 calories."
  },
  "examples": [
    {
      "given": {
        "weight": 72.57477920000001,
        "pace": "12050",
        "min": 30
      },
      "expect": {
        "calories": 354.346359444,
        "net": 316.244600364,
        "perHour": 708.692718888,
        "met": 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/; code 12050, 9.3 MET; hand calculation in content.mdx"
    },
    {
      "given": {
        "weight": 70,
        "pace": "12090",
        "min": 45
      },
      "expect": {
        "calories": 661.5,
        "net": 606.375,
        "perHour": 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/; code 12090, 12.0 MET; hand calculation in content.mdx: 12 × 3.5 × 70 ÷ 200 × 45"
    },
    {
      "given": {
        "weight": 90.718474,
        "pace": "12200",
        "min": 240
      },
      "expect": {
        "calories": 5067.53395764,
        "net": 4686.51636684
      },
      "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/; code 12200, 13.3 MET; hand calculation in content.mdx"
    },
    {
      "given": {
        "weight": 55,
        "pace": "12028",
        "min": 20
      },
      "expect": {
        "calories": 125.125,
        "met": 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/; code 12028, 6.5 MET; hand calculation in content.mdx: 6.5 × 3.5 × 55 ÷ 200 × 20"
    }
  ],
  "sources": [
    "2024 Adult Compendium of Physical Activities, Running (codes 12xxx and their MET values). https://pacompendium.com/running (retrieved 2026-10-02)",
    "Compendium of Physical Activities, Unit Conversions (1 MET = 3.5 mL O₂/kg/min; METs to kcal/min = METs × 3.5 × body weight in kg ÷ 200). https://pacompendium.com/unite-conversions/ (retrieved 2026-10-02)",
    "Herrmann SD and others. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science 2024;13:6–12. https://doi.org/10.1016/j.jshs.2023.10.010 (retrieved 2026-10-02)",
    "NIST Special Publication 811, Appendix B (1 lb = 0.45359237 kg exactly). https://www.nist.gov/pml/special-publication-811 (retrieved 2026-10-02)"
  ],
  "related": [
    "calories-burned",
    "calories-burned-walking",
    "treadmill-calorie",
    "pace"
  ],
  "changelog": []
}