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Free running calorie burn calculator to estimate calories burned running from body weight, duration, and a pace or effort band (MET). Built for joggers, marathoners, and treadmill sessions—see also our fitness & lifestyle calculators and the broader calories burned calculator.
Last updated: April 18, 2026
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Range 32–200 kg.
5–600 minutes (use average effort for interval sessions).
~6 mph / ~9.7 km/h
Estimate
343 kcal
MET 9.8 · Steady / moderate run · 30 min · 70 kg
Uses the same MET × kg × hours convention as our calories burned calculator. Hills, heat, and treadmill vs outdoor change actual cost.
Example steady run
9.8 MET — ~6 mph / ~9.7 km/h
Pick the band that matches your average speed and breathing—not your peak sprint.
Total minutes
5–600 min window
For mixed workouts, either split mentally or choose a blended intensity band.
Units
lb or kg
Heavier runners typically burn more kcal per minute at the same MET and time.
Perception
Adjust band if needed
Heat, boredom, and belt mechanics change RPE—choose the band that fits perceived effort.
Terrain
Bump the band
Steep trails cost more than flat MET tables suggest—go one level higher if the run was mostly uphill.
Big picture
Fuel the week, not just one run
Use our TDEE and calorie calculators so run kcal fits your overall plan.
At 70 kg, 30 minutes, and a steady / moderate band (9.8 MET), estimated burn is about 343 kcal. Adjust weight, minutes, and pace band in the tool.
Inputs
70 kg · 30 min · steady
Estimate
~343 kcal
We combine a body weight, duration, and a MET value that depends on how hard you are running relative to rest. Calories are estimated as MET × weight (kg) × duration (hours), matching the implementation in our calories burned calculator so you get consistent numbers across activities.
Calories (kcal) ≈ MET × weight (kg) × time (hours)MET bands in the dropdown align with common compendium-style running speeds—your exact pace may sit between two labels; choose the closest match.
Use the same band when comparing two runs for fair trends.
MET values group many real-world paces into a few numbers so you can estimate energy use without a lab. They are averages: genetics, running economy, shoes, and surface all nudge the true cost up or down.
Cross-check with VO2 max estimates and yoga calorie burn for mixed training weeks.
Get a custom calculator for your platformResult: about 343 kcal burned
Your run may be higher or lower—this is a planning estimate, not a lab measurement.
Share it with your running club or training group
Suggested hashtags: #Running #Calories #MET #Cardio #Calculator