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Running Calorie Calculator

Estimate the calories burned while running just by entering your weight, duration, and pace (intensity). Uses a simple METs-based formula covering paces from jogging up to 12 km/h, and also shows the equivalent in bowls of rice and grams of body fat.

Input

Estimates the calories burned while running using a common simplified formula based on METs (a measure of exercise intensity). Actual energy expenditure varies from person to person.

kg
min
Intensity (pace)

Result

Calories burned (estimate)

221kcal

METs used

7.0 METs

Duration

30 min

Weight

60 kg

For reference

Bowls of rice (234 kcal each)

About 0.9 bowls

Body fat (7.2 kcal/g)

About 31 g

How it works

  • Calories burned are estimated with the common simplified formula "METs x weight (kg) x time (hours) x 1.05". The duration you enter in minutes is converted to hours for the calculation.
  • METs (metabolic equivalents) measure exercise intensity relative to rest, which is 1. The faster the pace, the higher the METs, so more calories are burned in the same amount of time.
  • The METs used per pace are jogging 7.0, 8 km/h 8.3, 9.7 km/h 9.8, 10.8 km/h 11.0, and 12 km/h 12.8. These are approximate values based on representative figures from the revised METs table of physical activities published by Japan's National Institute of Health and Nutrition.
  • This formula gives a total expenditure estimate that includes your resting metabolism. To find only the net expenditure from exercise (excluding the resting portion), some approaches use (METs - 1), but this tool uses the widely adopted simplified formula (METs x weight x time x 1.05).
  • For reference, the result is also shown as how many bowls of rice (about 234 kcal each) and grams of body fat (about 7.2 kcal/g) it corresponds to. These are rough conversions only.
  • Actual calories burned vary with body composition, body-fat percentage, running form, terrain, temperature, and other individual factors. Treat the displayed values as estimates.