Running Calorie Calculator
Calories Burned
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Run Time
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Speed (mph)
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MET Value
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Calories Burned Running
Running is one of the most efficient calorie-burning exercises. The number of calories you burn depends on your weight, pace, distance, and terrain. Heavier runners burn more calories per mile, and faster paces increase the MET (Metabolic Equivalent of Task) value.
The formula uses MET values from the Compendium of Physical Activities: Calories = MET x weight(kg) x time(hours). A 10-minute mile pace has a MET of about 9.8, while a 6-minute mile pace has a MET of about 14.5.
Running on hilly terrain or trails increases calorie burn by 20-30% compared to flat surfaces due to the additional effort required for elevation changes and uneven footing.
Frequently Asked Questions
How many calories does running 1 mile burn?
On average, running burns about 80-120 calories per mile depending on your weight. A 150-lb person burns roughly 100 calories per mile.
Does running faster burn more calories?
Yes, but the difference per mile is small. Running faster burns more calories per minute but roughly the same per mile. The main benefit of speed is finishing in less time.
Is running better than walking for burning calories?
Running burns roughly 50% more calories per mile than walking. However, walking is lower impact and more sustainable for longer durations.
How accurate are calorie calculators for running?
MET-based calculations are accurate within 10-15%. Heart rate monitors with chest straps are more accurate. Wrist-based trackers can be off by 20-30%.