Running Calorie Calculator

About Running Calorie Calculation

Calculating calories burned during running depends on several factors including your weight, the distance you run, the terrain, and your fitness level. This calculator uses the MET (Metabolic Equivalent of Task) method which is widely accepted for estimating energy expenditure during physical activities.

How the Calculation Works

The calculator estimates calories burned using the following formula:

Calories Burned = MET × Weight (kg) × Time (hours)

Where MET (Metabolic Equivalent) is a unit that estimates the energy cost of physical activities. Running has different MET values depending on speed and terrain:

• Running at 8 km/h (7:30 min/km): ~8 METs
• Running at 10 km/h (6:00 min/km): ~10 METs
• Running at 12 km/h (5:00 min/km): ~12.5 METs
• Running uphill increases MET value significantly
• Treadmill running typically burns slightly fewer calories than outdoor running

Factors Affecting Calorie Burn

Several factors influence how many calories you burn while running:

• Weight: Heavier individuals burn more calories because they're moving more mass.
• Speed: Faster running burns more calories per minute but less per kilometer.
• Terrain: Running uphill or on uneven terrain increases calorie burn.
• Fitness level: More fit runners may burn slightly fewer calories as they become more efficient.
• Running form: Poor form can increase energy expenditure (but isn't recommended).

Maximizing Calorie Burn

If your goal is to burn more calories through running, consider these strategies:

• Increase distance: More kilometers equals more calories burned.
• Add intervals: High-intensity intervals can boost calorie burn during and after your run.
• Run hills: Inclines significantly increase energy expenditure.
• Vary your pace: Changing speeds can increase total calorie burn.
• Run outdoors: Wind resistance and terrain variations burn more calories than treadmill running.