🏃 Running Calorie Calculator
Enter distance and duration to find your pace, speed, and estimated calories burned per run.
Optional, but required for calorie estimate.
Pace Tips
Monitor minutes per kilometer or mile to structure negative splits and tempo runs.
MET Reference
MET values scale with speed. Faster paces increase calorie burn per minute. Speeds ≥ 10 mph approach sprint-level effort.
How to Use This Calculator
Enter Distance & Units
Support for kilometers or miles—switch anytime.
Log Total Time
Input your run time in minutes (include fractional minutes).
Add Weight for Calories
Optional but required for calorie estimates. Use kilograms.
Review Pace & Speed
Use pace splits to plan tempo runs, races, or treadmill sessions.
Formula
Pace = Time ÷ Distance · Speed = Distance ÷ Time · Calories ≈ MET × 3.5 × Weight × Minutes ÷ 200
MET (Metabolic Equivalent of Task) values for running scale with speed. The faster you run, the higher the MET, and the more calories you burn each minute.
Example
10 km in 50 minutes → Pace 5:00/km, Speed 12.0 km/h (7.5 mph), MET ≈ 11.5. For 70 kg runner, calories ≈ 605 kcal.
Conversion Tips
- km × 0.6214 = miles
- min ÷ distance (mi) = pace per mile
- pace (min/km) × 1.609 = min/mile
Understanding Running Metrics
Pacing and calorie data help balance mileage, fueling, and recovery. Use slower easy days for aerobic base, and hit faster splits on workouts or races.
Train Smarter
- Match pace zones to heart-rate or perceived exertion for consistent training.
- Monitor calories to refuel long runs and avoid bonking.
- Adjust treadmill incline (1%) to better mimic outdoor running effort.
Frequently Asked Questions
How accurate is the calorie estimate?
It uses MET tables tied to speed. Actual burn varies with biomechanics, terrain, and fitness. Use heart-rate data for finer accuracy.
Do hills change the result?
Yes. Uphill running raises energy cost compared to flat terrain. Adjust pace or add 5–10% calories for hilly runs.
Can I enter race split times?
Absolutely. Enter the split distance and time to analyze individual segments within longer races.
What if I don’t know my weight?
Leave it blank to focus on pace and speed. Add weight later for calorie comparisons.
Does treadmill running burn the same?
Similar speeds burn comparable calories. Set a 1% incline to account for lack of wind resistance indoors.