How many calories does running burn?

Running burns roughly 60-100 calories per kilometre depending on body weight and pace. A 70 kg runner burns approximately 70 kcal per km.

Does running faster burn more calories?

Yes, faster running burns more calories per minute. However, per kilometre the difference is smaller since you cover the distance in less time.

Running is one of the most efficient calorie-burning exercises. Only vigorous activities like rowing and cycling at high intensity come close.

Calculate calories burned during a run based on weight, distance and pace.

Body Weight

Distance

Pace (min)

Pace (sec)

Calories = METs × Weight (kg) × Duration (hours)

METs are calculated using the ACSM running metabolic equation: VO2 = 0.2 × speed (m/min) + 3.5 ml/kg/min, then MET = VO2 / 3.5.

At 10 km/h this gives approximately 8.5 METs, at 12 km/h approximately 10 METs, and at 16 km/h approximately 13 METs.

Calculate how much fluid you need before, during and after running.

Calculate carbohydrate intake for race-week carb loading.

Plan your race-day fuelling strategy with gels, drinks and snacks.

Calculate electrolyte replacement needs based on sweat rate.

Calculate how many energy gels you need for your race distance.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.