Running Energy Cost Calculator

About this calculator

Running has a remarkably simple, well-documented net energy cost: roughly 1 kilocalorie per kilogram of body weight per kilometer covered, largely independent of pace. This calculator multiplies body weight by distance run using that constant, which comes from exercise physiology research (Léger & Mercier and related studies) measuring oxygen consumption across running speeds and finding the calories-per-distance relationship stays nearly flat even as speed changes.

Because the rate depends on weight and distance rather than speed, running the same route faster burns essentially the same total calories, just in less time — the practical implication is that if calorie burn is the goal, distance matters more than pace, whereas speed mainly changes how long the workout takes and its cardiovascular intensity.