Calories Burned Running Calculator

Calories Burned Running Calculator

Most of us know running can bring many benefits, like improving fitness levels and helping maintain weight. Tracking how many calories you lose while jogging or walking is beneficial.

If you’re enthusiastic about losing weight, you might want to know how many calories you burn after running. The run calorie calculator has all answers you need!

Weight Gain Calculator

Calories Burned Running Calculator

Running is associated with losing weight and fitness but have you ever thought about how many calories you lose while running? The running calories burned calculator is a fantastic tool that calculates how many calories you burn while you jog or run.

If you want to find out, you’ll read more about this tool’s working here! Our running calorie calculator will help you keep track of your calories while you run!

How to Use Running Calorie Calculator?

If you want to know how many calories burned from running a mile, you can conveniently use our calculator with the simple steps below. 

  1. First, select the calculator system you prefer; Imperial or metric. You can choose whichever one you find comfortable. 
  2. Next, enter your weight in kilograms.
  3. Select the time in hours, minutes, and seconds. You can leave the “hrs” section empty if you ran for less than an hour. 
  4. Finally, enter the distance you ran in Kilometers or miles.
  5. Once you’ve given the above details, click the calculate button for immediate results. 

How Many Calories Burned Running a Mile?

a man running
It depends on certain factors like your speed, weight, and running time

On average, a person can burn up to 100 calories in a mile of running, but this isn’t the same for everyone. The MET unit is commonly used to estimate the calories burned, the metabolic equivalent of a task. This unit measures the number of times more calories you burn during activity than at rest. The MET for running is somewhere between 7 to 12.3, based on your speed. 

Yet, we cannot say the number of calories you lose in a mile of running because it depends on certain factors like your speed, weight, and running time. Use our calories burned calculator to get the exact number of calories lost. 

How are Calories Burned Running Calculated?

To calculate the total calories burnt in any task like running, you first need to know your per-minute calorie burn. To calculate this,

  • The MET value is multiplied by the person’s body weight (kilograms) and 3.5.
  • Then the number is divided by 200.
  • This gives you the calorie burn per minute.
  • Multiply this number by the running time to get the total calories burned for the activity

For example, if a person weighing 90 kg runs at a four mph speed for 30 hours (the task has an 8.3 MET value), the calorie burn is calculated as follows.

Calorie burnt while running at 4 mph (per minute) = (8.3 x 90 x 3.5) / 200 = 13.0725 

Now multiply this number by 60 to get calories burnt in 30 minutes of running = 13.0725 x 30 = 392.175 

Hence, as calculated above, this person loses 392.175 calories per half an hour of running. The calculator operates in the same way. Similarly, you can use this calculator to find the number of calories burned by running for 30 minutes. 

Factors Affecting the Running Caloric Expenditure 

a man running in a stadium
a man running in a stadium

As mentioned earlier, your calories burned while running are affected by factors like body weight, gender, speed, and incline. Let’s have a look at these. 


Research has found that gender has a part to play in caloric expenditure. It is noted that, generally, women lose fewer calories than men when participating in the same activities. That’s because the metabolic rate of females is almost 5 to 10% lower than that of males for the same weight and height. Generally, males have more muscle in proportion to fat than females. 

Body Weight 

Another factor that affects your calorie burn while running is your body weight. People with a greater body weight expend more energy and effort while running than those with less weight.

Hence, a heavier person will burn more calories while running than one with a lower weight for the same time and distance. The calorie-burned running calculator shows the same results.


The higher your speed, the more likely you will burn more calories while running. Increasing your intensity and speed requires more oxygen, thereby upping the calorie burn. 


The number of calories you burn while running also depends on your running surface. Running uphill will burn more calories than running downhill since you’re going against gravity and using a greater force. When going uphill, you will burn between 3 to 5 calories per minute. That, however, depends on the incline. 

The Surface 

Whether you’re running on a treadmill, road, trail, or sand will affect your calorie burn. You’ll likely lose the least calories when running on a treadmill since no obstacles or wind resistance exist. Alternatively, you’ll expend more calories on muddy, sandy, or rocky paths. Generally, the more your muscles are used, the more calories are burned. 

Weather Conditions 

There’s no fixed answer to whether the weather conditions can affect your calorie burn while running. It is advised to exercise in moderate temperatures rather than extreme. 

Running Vs. Jogging; How Many Calories Burnt?

a woman running and a man jogging
You burn more calories while running than jogging

When comparing the two, we can safely say that running expends more calories because it is more intense than jogging. Yet, since jogging is much slower than running, it’ll take longer.

As a result, burning calories while jogging takes longer than running. But, overall, you burn more calories while running than jogging. You can select the one that adjusts well to your needs. 

Can I Lose Weight by Running?

Running is an effective way to lose weight and burn those extra calories quickly. Yet. the number of calories you burn and how much weight you can lose depends on your pace, weight, and running duration.

You will also need to undereat to achieve the desired weight loss because running as an exercise alone wouldn’t be enough. As an estimate, you’ll need to burn almost 3500 calories to get that one pound of fat down!

Here are some bike exercises for weight loss you can try along with running.

Tips for Running 

Whether running for fun, aiming to lose weight, or dropping a few calories, you should keep these tips in mind!

  1. Don’t start your run very fast; this can lead to pain, overexertion, injuries, or frustration. Always start your run at a moderate pace. 
  2. If you’re a beginner, start with short running intervals and steadily increase. 
  3. Give yourself time to relax and recover before the next running session. 
  4. Don’t take giant steps, as these can get uncomfortable. Try to take only short steps to encourage proper body movement and coordination. 

Final Words

Science has proven that exercise is beneficial not just for your physical health but also for your mental health. It helps you stay relaxed. Running is one such exercise that people may run for different purposes, whether to lose weight or simply to relax.

Regardless of why you’re running, the calories burned running calculator will help you easily measure your calorie burn count. Try the tool out today, and let us know your thoughts. Feel free to try out our other calculators as well! 


How many calories do I burn in 30 minutes of jogging?

The number of calories you burn depends on several factors, like speed, weight, and path inclination. Yet, on average, you may lose anywhere between 220 to 400 calories on a 30-minute jog. 

How many do I burn in 1 hour of running?

Running is an incredible cardio workout to burn calories. A one-hour running walk can help you lose about 557 calories at a 6-mile-per-hour pace. Yet, this also depends on your weight. If you run at a different speed, your calories burnt will also differ. 

How long do I have to run to burn 1000 calories?

If you walk 7 miles at a constant pace for 70 minutes, you can quickly lose 1000 calories. Yet, it’ll take longer to burn these calories if your pace slows down. 

How many Calories can be burnt in a day?

The number is variable for every individual based on factors like gender, age, body size, and activity level. You can use a calorie count calculator to determine the daily calories burnt. 

Do I burn calories if I run slowly?

Yes, you certainly will burn some calories, but at a lower pace than if you were to run fast. As a simple rule of thumb, if you aim to burn more calories quickly, try to run faster. The faster you run, the more calories you’ll burn! 

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