Calculate the calories burned during your run or walk based on your pace, duration, and weight.
Last updated: March 2026
Health Disclaimer
This calculator provides an estimate of calories burned using generalized MET values based on pace, body weight, and duration. It is for informational and educational purposes only.
It is not medical advice, diagnosis, or treatment. Actual calorie expenditure may vary based on age, sex, body composition, fitness level, terrain, biomechanics, health conditions, and other individual factors.
Consult a qualified healthcare professional before making medical, nutrition, or exercise decisions.
Running and walking are some of the most accessible forms of exercise, but the energy cost varies significantly with pace. A 10-minute mile (6 mph) burns roughly 50% more calories than a 20-minute mile (3 mph) for the same duration.
This calculator uses MET values specific to running and walking speeds. By accounting for your weight and pace, we can provide a more accurate estimation of your energy expenditure than a general calorie counter.
Running for 45 minutes at a 10 min/mile pace (MET 9.8) for a 160 lb person:
Step 1: 9.8 × 72.5 × 0.75 = 532.8
Final Answer: You burned approximately 533 calories.
Slightly. Without air resistance, treadmill running is a bit easier. Setting the incline to 1% is often used to mimic the effort of outdoor running.
Walking uphill significantly increases the MET value. A 5% incline can nearly double the calories burned compared to flat ground.
Running burns more calories per minute, but walking is easier to sustain for longer periods. The best exercise is the one you can do consistently.
It's a solid estimate, but factors like terrain, temperature, and individual efficiency can cause actual burn rates to vary.
Yes. This calculator uses weight only, but muscle tissue burns more calories than fat. More muscular individuals may burn slightly more than estimated.
Absolutely. While walking burns fewer calories per minute than running, it's sustainable, low-impact, and consistent walking leads to significant weight loss.
Typically, running starts around 6 mph (10 min/mile). Below that is considered fast walking or jogging depending on cadence and form.
3-5 times per week is recommended for most people. Rest days allow recovery and reduce injury risk. Mix running with other activities for balance.
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