Calculate calories burned during your run based on weight, pace, distance, and incline. Understand your energy expenditure for fitness and nutrition planning.
Last updated: March 2026 | By Patchworkr Team
Total Calories Burned
408 kcal
Per km
82
Per mile
132
Fat Burned
≈45g
| Running Pace | MET | Cal/min (70kg) | Intensity |
|---|---|---|---|
| Slow (6:00/km) | 9.8 | 11.4 kcal | Easy/recovery |
| Easy (5:00/km) | 11.8 | 13.7 kcal | Conversational |
| Moderate (4:15/km) | 14.0 | 16.2 kcal | Threshold/Tempo |
| Fast (3:30/km) | 16.3 | 18.9 kcal | 5K race pace |
| Very Fast (3:00/km) | 18.5 | 21.5 kcal | 10K+ race pace |
💡 Pro Tip: Body weight is multiplicative — add ~0.14 kcal/min per kg above 70kg. Surface matters: trail running burns 10-20% MORE; treadmill ~5% less than road. Include warm-up/cool-down for total session burn.
| Running Pace | MET | Cal/min (70kg) | Intensity |
|---|---|---|---|
| Slow (6:00/km) | 9.8 | 11.4 kcal | Easy/recovery |
| Easy (5:00/km) | 11.8 | 13.7 kcal | Conversational |
| Moderate (4:15/km) | 14.0 | 16.2 kcal | Threshold/Tempo |
| Fast (3:30/km) | 16.3 | 18.9 kcal | 5K race pace |
| Very Fast (3:00/km) | 18.5 | 21.5 kcal | 10K+ race pace |
💡 Pro Tip: Body weight is multiplicative — add ~0.14 kcal/min per kg above 70kg. Surface matters: trail running burns 10-20% MORE; treadmill ~5% less than road. Include warm-up/cool-down for total session burn.
| Running Pace | MET | Cal/min (70kg) | Intensity |
|---|---|---|---|
| Slow (6:00/km) | 9.8 | 11.4 kcal | Easy/recovery |
| Easy (5:00/km) | 11.8 | 13.7 kcal | Conversational |
| Moderate (4:15/km) | 14.0 | 16.2 kcal | Threshold/Tempo |
| Fast (3:30/km) | 16.3 | 18.9 kcal | 5K race pace |
| Very Fast (3:00/km) | 18.5 | 21.5 kcal | 10K+ race pace |
💡 Pro Tip: Body weight is multiplicative — add ~0.14 kcal/min per kg above 70kg. Surface matters: trail running burns 10-20% MORE; treadmill ~5% less than road. Include warm-up/cool-down for total session burn.
Calorie expenditure during running is the amount of energy (measured in kilocalories) your body burns to maintain running effort. This depends on multiple factors: body weight, speed, distance, terrain incline, and individual metabolism. Heavier people burn more calories doing the same run because they must move greater mass.
The calculation uses Metabolic Equivalent of Task (MET) values, which express energy expenditure as multiples of resting metabolic rate. A 6-minute/km pace (10 km/h) has a MET value around 10-11, meaning your body expends 10-11 times the energy it would at rest. Hills significantly increase this: a 5% incline can increase MET by 30-50%.
Understanding calorie burn helps with weight management and fueling strategy. A typical 5K run burns 250-500 calories depending on pace and body weight. This tool estimates gross energy expenditure; net expenditure (actual fat loss) is lower after accounting for your baseline metabolism.
A 70 kg runner completes 10 km in 50 minutes on flat terrain (6:00 pace):
Approximately 63 kcal per km, or 700g of fat equivalent
They're estimates based on population averages. Individual metabolism varies ±20% due to fitness level, genetics, running economy, and muscle mass. Use this as a guide, not gospel.
Yes, heavily. Two 75 kg people—one muscular, one less so—burn different calories at the same pace. This calculator uses weight alone, so muscular athletes may burn slightly less.
Significantly. A 5% hill increases calorie burn by ~30-50% compared to flat terrain. A steep 10% grade can nearly double it. Hills are excellent for high-calorie-burn training.
You burn fewer calories on a treadmill (typically 3-5% less) because the belt assists your leg motion. If matching outdoor effort, use running time and pace as measured outdoors.
Not linearly. Running 10 km at 6:00 pace burns more than 10 km at 7:00 pace, but much less than running 10 km at 4:00 pace. Faster running is more calorie-intensive per minute.
This calculator is optimized for running. Walking burns significantly fewer calories (roughly 30-50% less at same speed). Hiking with elevation gain requires different MET calculations.
Gross is total energy expenditure. Net is gross minus your baseline resting metabolism (calories you'd burn anyway). Net fat loss is roughly half of gross calories shown here.
If you consumed energy gels, drinks, or food during the run, subtract those calories from the total to get net deficit. A gel (~100 kcal) reduces net loss by that amount.
Related Tools
Estimate an informal age adjustment.
Predict race times from mile.
Calculate marathon pacing.
Predict race times.
Track performance gains.
Calculate running pace.