Estimate calories burned
Estimated gross energy
— kcal
Exercise-only estimate: — kcal
Matched to the closest pace listed in the 2024 Adult Compendium. Estimates are population averages, not measurements of your metabolism.
What the two calorie numbers mean
Gross calories estimate all energy used during the run, including the energy your body would have used at rest during the same period. Exercise-only calories subtract one resting MET, making that number more useful when you want the estimated energy added by the run.
The calculator derives speed from your distance and time, then selects the closest published running intensity in the 2024 Adult Compendium of Physical Activities running table. The Compendium defines one MET as approximately one kilocalorie per kilogram per hour, so the calculator uses:
- Gross kcal = MET × body weight (kg) × duration (hours)
- Exercise-only kcal = (MET − 1) × body weight (kg) × duration (hours)
Worked example: 10K in one hour
A 70 kg runner covering 10 km in 60 minutes averages 10 km/h, or about 6.2 mph. The closest Compendium entry is running at 6.0–6.3 mph, rated at 9.3 MET:
- Gross energy: 9.3 × 70 × 1 hour = 651 kcal
- Exercise-only energy: 8.3 × 70 × 1 hour = 581 kcal
The result should be treated as a reasonable range centre, not a laboratory measurement. Individual running economy, gradient, wind, surface, temperature, fitness, and equipment can all change actual energy expenditure.
How to use the estimate responsibly
- Compare similar runs over time rather than treating one estimate as exact.
- Use elapsed moving time when possible so long pauses do not distort average pace.
- Do not automatically “eat back” the displayed calories. Nutrition needs depend on total training load, recovery, health, and goals.
- Do not use the result to justify large energy restriction. Persistent fatigue, recurrent injury, menstrual changes, or concerns about fueling warrant support from a qualified health professional or sports dietitian.
Why this may differ from a watch
A watch may combine heart rate, motion, personal profile data, and its own proprietary model. This calculator intentionally uses a transparent, reproducible MET method. Either can differ from indirect calorimetry, and two devices may label “active” and “total” calories differently.
Source and review
The pace categories and MET values come from the 2024 Adult Compendium running table, supported by the peer-reviewed 2024 Compendium update paper. Health-adjacent content follows the RunCalcs editorial source-check policy.
Date last medically reviewed: 8 August 2026.
This calculator is for general education and training-log context. It does not measure individual metabolism or provide medical or dietary advice.
Running calorie estimator FAQs
Why does pace affect the estimate?
The Compendium assigns different MET values to different running speeds. Faster running generally has a higher energy cost per minute, so matching the average pace is more informative than applying one running intensity to every session.
Should I use gross or exercise-only calories?
Use gross calories when comparing with devices that report total session energy. Use exercise-only calories when you want the estimated energy above what you would have expended at rest during the same time.
Does the calculator account for hills or trails?
No. It uses average speed on a general running table. Steep climbing, technical terrain, soft surfaces, wind, and carrying equipment can make the actual cost different.
Can I use it for walking?
Very slow inputs are mapped to the slowest jogging entry, so this is not the best tool for a walking-only session. A dedicated walking MET table would be more appropriate.