Calories Burned Running Calculator
Running burns energy in proportion to how hard you work, how much you weigh, and how long you keep going, and the standard way to estimate that energy is the MET method. MET stands for metabolic equivalent of task, a unit that compares an activity's intensity to sitting quietly at rest. This calculator uses the widely accepted formula: calories equal the MET value multiplied by 3.5, multiplied by body weight in kilograms, divided by 200, then multiplied by the minutes spent running. You enter the MET value for your pace, your body weight and the duration, and the tool returns the estimated calories burned, computed deterministically from the formula shown below, never guessed, so the worked example reconciles exactly with the result on screen. Running METs climb with speed: a gentle jog sits around 8 METs and fast running well above that, so the MET field is editable to match your pace. Heavier runners burn more at the same pace because moving more mass takes more energy. MET-based figures are solid population averages, but individual fitness, terrain and weather all shift the real number, so treat the result as an approximation. Use this tool to plan a workout or to compare runs.
Calories burned use the MET formula MET x 3.5 x weight(kg) / 200 x minutes. For a MET of 9.8, a weight of 70 kg and 30 minutes, the estimate is 360.15 calories.
MET calorie formula
calories = MET x 3.5 x weight(kg) / 200 x minutes
MET = metabolic equivalent for the pace
weight = body weight in kilograms
minutes = duration of the run
The term MET times 3.5 times weight divided by 200 gives calories burned per minute, derived from oxygen consumption. Multiplying by the minutes of running gives the total energy used.
Worked example
Running at 9.8 METs, weighing 70 kg, for 30 minutes.
- Calories per minute = 9.8 x 3.5 x 70 / 200 = 2401 / 200 = 12.005
- Calories = 12.005 x 30 = 360.15
The estimate is about 360.15 calories. These are the calculator's default inputs, so the result above matches the widget exactly.
Approximate running METs by pace
| Pace | Approx. MET |
|---|---|
| 12-minute mile (5 mph) | 8.3 |
| 10-minute mile (6 mph) | 9.8 |
| 8-minute mile (7.5 mph) | 11.8 |
| 6-minute mile (10 mph) | 16.0 |
Reference: US Food and Drug Administration (FDA).
Calories burned running: frequently asked questions
How are calories burned running estimated?
The standard method uses MET values, the metabolic equivalent of task. Calories burned equal MET times 3.5 times body weight in kilograms, divided by 200, multiplied by the minutes of activity. The MET value captures how intense the running is relative to sitting quietly.
What is a MET?
One MET is the energy you use at rest, defined as about 3.5 milliliters of oxygen per kilogram of body weight per minute. An activity rated at 9.8 METs uses roughly 9.8 times the resting rate. Running at 6 miles per hour is about 9.8 METs; faster running has higher values.
Which MET value should I use for running?
Running METs rise with speed. Roughly, a 12-minute mile pace is near 8.3 METs, a 10-minute mile near 9.8, an 8-minute mile near 11.8, and a 6-minute mile near 16. Use the MET that matches your pace. The calculator leaves it editable so you can pick the right value.
Does body weight change the result?
Yes. Heavier runners burn more calories at the same pace because moving more mass takes more energy. The formula scales directly with body weight in kilograms, so doubling weight roughly doubles the estimated calories for the same MET and time.
How accurate is the MET estimate?
MET-based estimates are good population averages but individuals vary with fitness, running economy, terrain and conditions. Treat the number as a reasonable approximation rather than an exact measurement. A heart rate monitor or a metabolic test gives a more personalized figure.
Official sources
- Nutrition and energy reference: US Food and Drug Administration (FDA). As at 25 June 2026.
Reviewed by the CalculatorHub team, edited by James Graham, 25 June 2026. See our methodology. This is general information, not financial, tax, legal or investment advice.