Calories Burned Running Calculator

About this calculator

This calculator estimates calorie burn from running using the MET (Metabolic Equivalent of Task) method: each running pace has a standard MET value assigned by exercise-science research (an easy 5 mph jog sits around 8.3 METs, while a fast 8 mph run climbs to roughly 11.8), and calories burned = METs × body weight in kilograms × duration in hours. Because the formula scales directly with both your weight and how long you’re out there, two people running the same pace for the same time will burn different amounts if their body weights differ.

This time-and-intensity approach is what fitness trackers and treadmill displays use under the hood, and it’s the version personal trainers reach for when programming a session around a target duration rather than a fixed distance — a 30-minute tempo run, a 45-minute long run — since it captures pace changes throughout a variable-effort workout more naturally than a pure distance-based estimate would.