Running Calories Burned Calculator

Estimate the energy cost of a run from body weight, pace, and distance or time with the American College of Sports Medicine (ACSM) running equation. Results are population estimates; individual running economy varies.

Body weight (kg)

Run amount

Distance (km)

Pace (min/km)

Uphill grade (optional)

Gross energy (total)

≈ 774kcal

Typical model error about ±110 kcal. Includes the energy you would have used at rest.

Net (above rest)

≈ 700 kcal

Moving time

01:00:00

Gross per km

77.4 kcal/km

Net per km

70.0 kcal/km

Gross per mile

124.5 kcal/mi

Net per mile

112.7 kcal/mi

Methodology and limits

VO₂ = 0.2 × 166.7 + 0.9 × 166.7 × 0.000 + 3.5 = 36.8 ml/kg/min; energy ≈ VO₂ × body mass × 5 kcal per litre of O₂.

Net energy subtracts resting oxygen use (1 MET = 3.5 ml/kg/min). The ± figure is one root-mean-square deviation of the ACSM equation from measured values in an independent comparison; real individuals can differ by more. This is a descriptive estimate, not a nutrition or weight-loss prescription.

Next: estimate aerobic capacity with the VO2 Max Calculator, plan splits in the Race Split Calculator, or plan carbohydrate and fluid for long runs with the Fuel & Hydration planner.

About Running Calories Burned Calculator

Estimate a run's gross and net energy cost, per kilometer and mile, from body weight, pace, distance or time, and uphill grade with the ACSM running equation and its typical error.

How many calories does running burn?

On flat ground, running costs roughly 1 kcal per kilogram of body weight per kilometer above resting needs, whatever the pace. This calculator shows where that rule comes from, adds the resting share and hills, and states how far an individual can differ.

The ACSM running equation

The American College of Sports Medicine estimates oxygen uptake during running as VO₂ = 0.2 × speed + 0.9 × speed × grade + 3.5, with speed in meters per minute, grade as a fraction, and VO₂ in ml/kg/min. The final 3.5 is resting oxygen use, one MET, the same convention the Compendium of Physical Activities uses for its MET values.

Each litre of oxygen corresponds to about 5 kcal, so gross energy is VO₂ × body mass × 5 kcal per litre × minutes. Net energy removes the resting 3.5 term. On level ground the speed terms cancel per distance, which is why net cost is about 1 kcal per kg per km at any running pace.

Worked examples

A 70 kg runner covering 10 km at 6:00 per km runs at 166.7 m/min, so VO₂ = 0.2 × 166.7 + 3.5 = 36.8 ml/kg/min. Over 60 minutes that is about 774 kcal gross and 700 kcal net: 77.4 gross or 70.0 net kcal per km, and 124.5 gross or 112.7 net kcal per mile.

A 60 kg runner doing 5 km at 5:00 per km uses about 326 kcal gross and 300 kcal net. Thirty minutes at 6:00 per km up a steady 5% grade raises a 70 kg runner's net cost to about 429 kcal for 5 km instead of 350 kcal on the flat.

How uncertain is the estimate?

In a 2025 comparison against measured metabolic data, Looney, Hoogkamer and Kram found the ACSM equation's root-mean-square deviation was 1.82 W/kg on level ground and 2.17 W/kg uphill, larger than newer models. The calculator converts that deviation into the ± kcal shown with each result. Running economy, terrain, wind, and how the pace was measured can all move a real value further.

Gross energy includes what you would have used sitting still; net is the extra cost of running.
Downhill running is not modelled; the equation has no downhill term.
These are descriptive estimates, not targets for eating or weight change.

How many calories does running a mile burn?

Roughly 1.6 kcal per kilogram per mile above rest on flat ground: about 113 net kcal for a 70 kg runner. Gross cost is higher and depends on pace, about 124 kcal per mile at 6:00 per km.

Does running faster burn more calories per mile?

Barely, under this equation. Net cost per distance is the same at every pace on the flat; faster running burns more per minute but finishes sooner. Gross cost per mile is slightly lower at faster paces because less resting time is included.

Why does my watch show a different number?

Watches use their own proprietary models, often with heart rate. Both are estimates; neither replaces laboratory gas analysis, and the ± range here shows how wide the equation's typical error is.