Weight Loss Calculator — Running for Weight Loss
Calculate how running contributes to your weight loss goals.
Weight measurement
Weight measurement
Enter the runs per week
Distance measurement
Enter the daily diet deficit
How We Calculate This
Weight Loss Calculation
Weight loss occurs when energy expenditure exceeds intake. Running adds to your calorie burn:
Running Calories = ~1 kcal x Body Weight (kg) x Distance (km)
Weekly Deficit = Running Burn + Dietary Deficit
Since 1 kg of body fat contains approximately 7,700 kcal, dividing the weekly deficit by 7,700 gives the expected weekly weight loss.
Frequently Asked Questions
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Last updated: February 2026
All calculations are estimates. Always consult a coach or medical professional for personalised training advice.