Calories Burned Calculator Running — Chart & Formula
A 121 lb (55 kg) person running at moderate effort (MET 8.0) burns about 440 calories in 60 minutes. Moderate effort typically aligns with a jogging pace of about 5–6 mph (8–9.5 km/h). This running calculator estimates calorie burn from weight, duration, and pace so you can compare easy jogs, steady runs, and faster efforts with realistic numbers.
Calories Burned Calculator Running
For running sessions, set intensity based on speed and incline. Moderate effort is around MET 8.0 (about 5–6 mph), slower jogging can be 6–7 METs, and faster running often lands between 9 and 12+ METs.
Calculator
Estimate calories burned from running using weight, time, and intensity.
Calories burned chart for running
This chart gives a quick estimate for moderate running (MET 8.0). Use it to compare time blocks at a glance, then adjust the calculator for your exact pace, incline, and body weight.
| Duration | 110 lb (50 kg) | 165 lb (75 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 210 kcal | 315 kcal | 420 kcal |
| 45 minutes | 315 kcal | 473 kcal | 630 kcal |
| 60 minutes | 420 kcal | 630 kcal | 840 kcal |
Calories burned formula
This calculator applies the MET-based equation used for activity energy estimates. MET (metabolic equivalent of task) captures how hard your run feels relative to resting, and it moves up or down with speed, incline, and effort. Multiply MET by your weight in kilograms, time in hours, and the 1.05 factor to estimate total calories burned.
If you do not know the exact MET, start with 8.0 for a steady, moderate run. Easy jogging is often 6 to 7 METs, a tempo run can land around 9 to 10 METs, and fast running usually sits near 11 to 12+ depending on pace and grade.
Example calculation
Example: A 121 lb (55 kg) person runs for 60 minutes at MET 8.0. A simple estimate is 8.0 × 55 × 1 = 440 kcal. With the 1.05 factor used in this calculator, the calculation is 8.0 × 55 × 1 × 1.05 = 462 kcal.
For a slower jog at MET 6.5, the estimate becomes 6.5 × 55 × 1 × 1.05 = 375.4 kcal. If your session includes intervals, plug in a weighted-average MET or run separate segments and add them together.
FAQ
How close is the running calories burned estimate?
This estimate is built from MET values and your body weight. Real-world burn changes with pace changes, hills, wind, running form, and breaks, so treat the number as a useful range rather than a lab measurement.
What MET value should I start with?
Use MET 8.0 for a comfortable, moderate run. For a 121 lb (55 kg) person doing 60 minutes at MET 8.0, the estimate is about 440 calories. Easy jogging is usually 6 to 7 METs, while faster running commonly sits between 9 and 12+ METs.
Why does body weight change the result?
Moving a heavier body costs more energy, so the same run burns more calories at a higher weight and fewer calories at a lower weight.
Can I use this calculator for intervals?
Yes. Use a weighted-average MET for the whole workout, or calculate each interval separately and add the totals for a closer estimate.
Resources
For deeper background on running energy cost and MET values, these sources are a solid starting point. If you track runs with a watch or heart-rate monitor, compare those numbers with this estimate to tune your assumptions.
Running energy expenditure references: 2024 Adult Compendium of Physical Activities, JSCR: Estimating metabolic energy expenditure during level running, PubMed: 2011 Compendium of Physical Activities (MET values).