Running Pace Calculator

When we run, we often look for the benefits associated with it, like losing weight and improving fitness. The running calorie calculator or the jogging calorie calculator helps you know how many calories you burned after running or jogging. It can also provide how many calories you burned on the treadmill.

How Many Calories Do You Burn Running?

Type of Activity


Calories Burned

Running 4 mph (13 min / mile)



Running, general



Running, training, pushing a wheelchair or baby carrier



Running 5 mph (12 min / mile)



Running 5.2 mph (11.5 min / mile)



Running, cross country



Running 6 mph (10 min / mile)



Running on a track (team practice)



Running 6.7 mph (9 min / mile)



Running 7 mph (8.5 min / mile)



Running 7.5 mph (8 min / mile)



Running 8 mph (7.5 min / mile)



Running 8.6 mph (7 min / mile)



Running 9 mph (6.5 min / mile)



Running, marathon



Running 10 mph (6 min / mile)



Running, up stairs



Running 11 mph (5.5 min / mile)



Running 12 mph (5 min / mile)



Running 13 mph (4.6 min / mile)



Running 14 mph (4.3 min / mile)



It is said that the average person burns about 100 calories per mile. But, in reality, it varies from person to person. To estimate the number of calories burned, scientists use a unit called MET or the metabolic equivalent of task (MET).

The number of METs is basically how many times more calories you burn doing an activity compared to when you are at rest.

Running varies from 7 METs to 12.3 METs, depending on how fast you are running.

The calories burned while running will depend on your weight, time spent in running, and speed. Use the calculator for a customized calculation.

How Are Calories Burned While Running Calculated?

The total number of calories burned for any task is calculated by first finding the calorie burn per minute. This is done by multiplying the MET value of the task by the person's body weight in kg and 3.5 and then dividing that number by 200.

The calorie burn per minute is then multiplied by the amount of time that the task is performed to find the total calories burned from the activity.


A person weighs 80 kg and runs at a rate of 5 mph (a task that has a MET value of 8.3) for 1 hour.

Calculate the calories burned while running.

1 hour = 60 minutes

Calories burned from running at 5 mph (per minute) = (8.3 x 80 x 3.5) / 200 = 11.62

Calories burned from running at 5 mph (for 60 minutes) = 11.62 x 60 = 697.2

Therefore, the run calorie calculator helps to calculate calorie burn as 697.2. The running calorie calculator also answers the question, ‘How many calories do you burn running a mile?’

How many calories are burned running a mile or calories burned running 2 miles or any number of miles depends on the body weight, speed, and time.

How many calories does running a mile burn in the above example?

Time taken to run 1 mile at 5mph= 12 minutes

Therefore, calories burned running a mile = 11.62 * 12 = 139.44

How many calories do you burn running 2 miles in the above example?

Time taken to run 2 miles at 5mph= 24 minutes

Calories burnt to run 2 miles = 11.62*24 = 278.88

The calorie burn calculator shows higher calories burnt if the individual runs greater distances. 

April Fools Day is coming. Prank your friends opening a never ending fake update screen on their computer. Sit back and watch their reaction.

Factors That Affect Caloric Expenditure

Body Weight

Your body weight significantly affects the number of calories you will burn during a running workout. A bigger body exerts more effort and expends more energy running the same pace as a smaller individual.

A heavier person burns more calories running than someone who weighs less, even if they are running at the same pace for the same amount of time. The running calorie burn calculator shows higher calories burnt in the case of the former.

The typical adult female has more fat in proportion to muscle than males. Females have a 5–10% lower metabolic rate than males of the same height and weight


The typical adult female has more fat in proportion to muscle than males. Females have a 5–10% lower metabolic rate than that of males of the same height and weight ( 1 ). 


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


Walking or running uphill burns more calories than going downhill or on a level surface.An extra 3 to 5 calories per minute is burnt depending on the incline ( 2 ).

How Many Calories Does Running Burn And How Many Calories Does Jogging Burn?

( Calories Burned Running Vs. Calories Burned Jogging)

Running is a more intense activity, and the number of calories burned running is greater than calories burned jogging. However, as jogging is slower, it takes longer to jog 1 mile than to run it. The jogging calories burn would happen for a longer time than burning calories per mile in the case of running.

The comparison of burned calories per mile while running with that of jogging can allow us to choose any one of them according to our needs and liking.

How Running Will Help To Lose Weight?

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, your pace, and the running duration. The greater the body size, pace, and running duration, the higher the calories burned.

Running Tips

  1. Don’t Run Too Fast In The Beginning

    Your body has to get used to the new stress and strains of running. Starting out running too fast can result in frustration, overexertion, pain, and injuries. Therefore, start running at a moderate pace.

  2. Short Running Intervals Initially

    If you are a new runner, run at short intervals initially. Increase your running intervals by one minute per workout until you can run the entire distance at a stretch without having to walk. 

  3. Give Your Body Time To Recover

    Give your body rest after a workout so that it can recover and be prepared for the next session. This will help you in working out more in the long run.

  4. Take Short Steps And Feel Relaxed

    Do not strain your body unnecessarily. Take short and easy steps, and feel relaxed and comfortable. Your body would develop the coordination necessary to perform the complex sequence of movements with every kilometer or mile that you run.

How Many Calories Are Burned On A Treadmill?

The greater your weight and speed of the treadmill, the higher would be the calories burned. Doing 30-minute workouts 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 speed for walking, jogging, or running. 

How Much Does The Speed You Run At Matter?

The greater the speed you run at, the higher the calories burned would be. However, when the distance you cover is constant, the calories burned would be compensated with the higher time you run at a lower speed.

Frequently Asked Questions

What is an easy run pace?

An easy run pace should be around 55-75% of your 5k run pace.

What is a good average pace for a runner?

This is about 65% of your 5k marathon run pace.

What should your 5K pace be?

On an average, everyday runners can expect to finish a 5k marathon anywhere in between 28-37 minutes. A brisk walk should help you reach your goal in about an hour.

How hard should your runs be?

For your hard runs intervals, you should aim for something that makes you gasp for breath in about 30 seconds. However, you should time it effectively and not overdo it.

What is a slow jogging pace?

When just beginning, 2-3 miles per hour is what you should aim for. This is a slow jogging pace which you can build upon going forward in your running journey.


  1. Lower sedentary metabolic rate in women compared with men. The Journal of Clinical Investigation, US National Library of Medicine, National Institutes of Health.

  2. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph, Journal of Exercise Science & Fitness, US National Library of Medicine, National Institutes of Health.

Embed Code

To embed this on to your site just copy and paste the below code