Body weight
At the same running speed and duration, a heavier body generally has a higher estimated energy expenditure.
Running Calorie Calculator
A 70 kg person burns about 342 calories in 30 minutes of running at roughly 9.7–10.1 km/h (6:11–5:56 min/km).
Your estimate changes with body weight, running speed and duration.
CALORIES BY SPEED & TIME
Calories burned running
Choose your body weight, then compare estimated calorie burn across common running speeds and workout durations.
| Running speed | 15 min | 30 min | 60 min |
|---|---|---|---|
| Easy run 8.0–8.4 km/h (7:30–7:09 min/km) | 156 kcal | 312 kcal | 625 kcal |
| Moderate run 9.7–10.1 km/h (6:11–5:56 min/km) | 171 kcal | 342 kcal | 684 kcal |
| Fast run ~11.3 km/h (5:19 min/km) | 202 kcal | 404 kcal | 809 kcal |
| Very fast run ~12.9 km/h (4:39 min/km) | 221 kcal | 441 kcal | 882 kcal |
RUNNING CALCULATOR
Calculate your running calories
Enter your body weight and running duration, then choose the speed that best matches your run.
WHY THE NUMBER VARIES
What changes running calorie burn?
The same amount of running time can produce different calorie estimates depending on speed, body weight and running conditions.
Speed
Faster running has a higher MET value and increases estimated calorie burn per minute.
Terrain and incline
Hills, trails and uneven terrain can change the energy cost compared with steady level running.
Individual efficiency
Running economy, fitness and individual physiology can make actual energy expenditure differ from a standard MET estimate.
One run is easy to estimate. The whole day is harder.
Kibora helps you put food, calories and activity into context so you can understand how everything adds up across your day.
Calculation methodology and sources
These estimates use running MET values from the 2024 Adult Compendium of Physical Activities and the standard MET calorie-expenditure equation.
Running speed and intensity
The 2024 Adult Compendium lists 8.5 METs for running at 5.0–5.2 mph, 9.3 METs at 6.0–6.3 mph, 11.0 METs at 7.0 mph, and 12.0 METs at 8.0 mph.
These four speed levels are used as the calculator intensity presets and reference-table rows.
Calorie calculation
Calories are estimated with the standard MET equation: MET × 3.5 × body weight in kilograms ÷ 200 × minutes.
Reference-table values are rounded to the nearest whole calorie. Calculator results can retain one decimal place.
Assumptions and limitations
The estimates represent steady running and do not separately model slope, wind, surface, temperature, interval structure, running economy or fatigue.
Standard MET values are population-level reference estimates and are not designed to measure the precise energy cost for an individual, so actual calorie expenditure can differ.
Related calorie-burn activities
Common questions about running calories
How many calories does 30 minutes of running burn?
It depends on body weight and pace. Using the estimates on this page, a 70 kg person burns about 312 calories in 30 minutes at 8.0–8.4 km/h (7:30–7:09 min/km), 342 at 9.7–10.1 km/h (6:11–5:56 min/km), 404 at about 11.3 km/h (5:19 min/km), and 441 at about 12.9 km/h (4:39 min/km).
How many calories does one hour of running burn?
For a 70 kg person, the examples on this page range from about 625 calories per hour at 8.0–8.4 km/h (7:30–7:09 min/km) to about 882 calories per hour at about 12.9 km/h (4:39 min/km).
Does running faster burn more calories?
At the same body weight and duration, faster running generally has a higher MET value and therefore a higher estimated calorie burn per minute.
Does body weight affect calories burned running?
Yes. The standard MET calorie equation scales with body weight, so a heavier person has a higher estimated calorie expenditure at the same speed and duration.
Why is my watch different from this estimate?
Wearables can use heart rate, GPS, fitness profile and proprietary algorithms. This page uses a transparent MET-based estimate, so different methods can produce different results.