Calories Burned Running Calculator

Written by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years

Running is considered the best way to lose calories and maintain an ideal weight. It also helps you improve your overall fitness. The running calorie calculator or the jogging calorie calculator helps you track how many calories you burned by running or jogging. Scroll down to check it out.


How Many Calories Do You Burn Running?

Determining the calories burned by running or jogging depends on multiple factors, such as your body weight, inclination, running speed, the surface you run on, etc. Calculating the MET or the Metabolic Equivalent is the best way to estimate the number of calories burned. The MET value indicates the rate at which you will burn calories during an activity.

Running typically varies from 8 to 15 METs, depending on your speed (1). As per the CDC and the American College of Sports Medicine guidelines, running or jogging (at a vigorous speed) can burn more than 7 kcal/min (2).

However, remember that the number of calories burned while running will depend on your weight, time spent running, and speed. Use the calories burned calculator while running for a customized calculation. Keep reading to understand

How To Calculate Calories Burned Running

You have to calculate the calorie burned per minute to find the total number of calories burned for any activity, including running. Here’s the formula:

Calories Burned Per Minute = MET value X 3.5 X (weight in kg) / 200

For instance, if a person weighs 80 kg and runs at a rate of 5 mph for 1 hour (MET 8.3), the calculation will be as follows:

Calories Burned Per Minute = (8.3 x 80 x 3.5) / 200 = 11.62

Calories Burned Per Hour = 11.62 x 60 = 697.2

You can use the same formula to calculate how many calories you will burn by running a mile. However, to make it simple for you, we have explained it in the next section. Take a look.

How Many Calories Does Running A Mile Burn?

It takes about 12 minutes to run a mile at 5 mph. Therefore, you will burn: 11.62 X 12 = 139.44 calories.

Note that the values are for a person who weighs 80 kg and runs at a rate of 5 mph for 1 hour (MET 8.3). Now let’s look at the factors that might impact your calorie expenditure.

Factors Affecting Calorie Expenditure

  1. Body Weight

Your body weight significantly affects the number of calories you burn. The more you weigh, the more energy your body will require to exert itself. As a result, you will burn more calories. People with bigger bodies usually have large organs, and their processes also require calories.

  1. Gender

Men burn more calories compared to women. It is because they tend to have larger bodies and more muscle mass. Moreover, women are predisposed to have more fat in their bodies for childbearing and to support hormone production. Women also tend to have a 5–10% lower metabolic rate than men of the same height and weight (3).

  1. Speed

Upping your speed and intensity requires more oxygen, which increases your calorie burn. Therefore, you burn more calories if you run at a higher speed.

  1. Incline

Walking or running uphill activates more muscles in your body and you require more energy. As a result, you burn more calories than running downhill or on a flat surface. You will burn an extra 3 to 5 calories per minute depending on the incline (4).

We have discussed questions related to running, calorie burning, and weight loss and explored some essential tips you need to consider while running in the following sections. Keep reading.

Calories Burned Running Vs. Calories Burned Jogging

Running is a more intense activity. Therefore, you burn more calories by running than by jogging. However, as jogging is slower, it takes longer to cover a mile. Jogging is more about endurance. Therefore, it’s easier to cover longer distances by jogging. And as such, you will burn calories slowly but for a longer time. On the other hand, when you run, your body uses energy faster. As a result, you will burn calories faster. For instance, a person weighing 68 kg running at 10 mph will burn about 170 calories in 10 minutes. And while jogging at 5 mph, the same person will burn 90 calories in 10 minutes.

Does Running Help To Lose Weight?

Yes. Running is an effective way to burn calories in a relatively short period. The number of calories you burn while running will vary based on your body size, speed, and duration. The greater the body size and higher the speed and running duration, the higher the calories burned.

How Many Calories Are Burned Running On A Treadmill?

The greater your weight and speed on the treadmill, the higher would be the number of calories burned. Running for 30 minutes on a treadmill consistently can contribute to overall weight loss. You can burn a lot of calories in a short period on a treadmill by setting the right speed and maintaining a consistent speed.

Do You Burn More Calories By Running Faster?

Yes. Running faster may help you burn more calories. When you run fast, your body’s demand for energy is higher. Thus, you may burn more calories even if you run a small distance at a fast speed.

Running Tips To Keep In Mind

1. Start Running At A Moderate Speed

If you are a beginner, avoid running fast. Let your body get used to the new routine. If you run fast, your body might experience stress and strain. As a result, you might end up exhausting or injuring yourself.

2. Run For Short Intervals Initially

If you are a new runner, run for short intervals. Increase your running intervals by one minute per session until you can run the entire distance at a stretch without having to walk. This way you can avoid overexertion.

3. Give Your Body Time To Recover

Resting is crucial for recovery and preventing injury. The number of rest days may vary depending on the duration and intensity of the workout. However, you can rest for a day or two and then resume your running routine.

4. Add Variations To Your Routine

Once your body is acquainted with your routine, you can try different running routines. You can try different surfaces – treadmill, pavements, parks, or an uneven road. This will add variety to your run schedules.

Running is an effective way to build muscle mass, tone your body, stay active, and burn calories. And the tool shared in this article can help you track your progress. However, remember that the number of calories burned may not be the same for everyone, as it depends on multiple internal and external factors. Since the results you get from the app are only estimates, ensure you track each parameter and enter the correct values.

Frequently Asked Questions

How many calories did I burn while running 5 miles?

An average person might burn 100 calories per mile. However, the number of calories burned during a 5-mile run may vary according to several factors, including your weight, degree of fitness, age, gender, and running speed.

How many calories does jogging for 30 minutes burn?

It depends on your weight, the speed of your jogging, and the inclination of the path. However, jogging for 30 minutes helps burn anywhere between 220 and 400 calories.

How long do I have to jog to burn 500 calories?

Since jogging is fairly easy, you have to do it for at least 40 to 50 minutes to burn 500 calories.

Does slow jogging burn calories?

Yes. Slow jogging burns calories, but it takes longer than running or fast jogging to burn as many calories.


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  1. Relationship of Running Intensity to Hypertension Hypercholesterolemia and Diabetes
  2. General Physical Activities Defined by Level of Intensity
  3. Lower sedentary metabolic rate in women compared with men. The Journal of Clinical Investigation
  4. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph

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Sindhu Koganti

Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy. After her graduation, she decided to combine her knowledge of science and love for writing full bio