Calories burned during running
Running burns roughly 290–390 kcal in half an hour for a 70 kg person at a steady 6 mph — a range, not a fixed number, because pace and fitness move it a lot. A faster runner or a hillier route pushes the top; an easy jog sits lower. Use your own weight and time below.
Enter your weight and how long you moved — the estimate comes back as a range, the same way our diary does it.
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 104–140 | 208–281 | 311–421 | 415–561 |
| 60 kg | 125–168 | 249–337 | 374–505 | 498–674 |
| 70 kg | 145–197 | 291–393 | 436–590 | 581–786 |
| 80 kg | 166–225 | 332–449 | 498–674 | 664–898 |
| 90 kg | 187–253 | 374–505 | 560–758 | 747–1011 |
| 100 kg | 208–281 | 415–561 | 623–842 | 830–1123 |
| 110 kg | 228–309 | 457–618 | 685–926 | 913–1235 |
Each cell is a range (±15%). Read down for your weight, across for your time. These are population estimates, not a measurement of you.
| Intensity | 30 min | 60 min |
|---|---|---|
| Running, ~4 mph (13 min/mile) · 6.5 MET | 203–275 | 406–549 |
| Jogging, general · 7.5 MET | 234–317 | 469–634 |
| Running, 6 mph (10 min/mile) · 9.3 MET | 291–393 | 581–786 |
| Running, 7 mph (8.5 min/mile) · 11 MET | 344–465 | 687–930 |
| Running, 8 mph (7.5 min/mile) · 12 MET | 375–507 | 750–1014 |
A 30-minute session at 70 kg — the pace changes the cost far more than a few kilos do.
Energy cost from the 2024 Adult Compendium of Physical Activities (Herrmann, Willis, Ainsworth et al.). kcal = MET × 3.5 × weight(kg) ÷ 200 × minutes; we show it as a band because a MET is a population average. Why a range, not one number →
How many calories does running burn?
It depends on your weight, how long you keep it up and — a lot — your pace and fitness, so there is no single true number. The table and the calculator give a range for your weight and time. Two people of the same weight can differ by 15–25% at the same activity.
Why show a range instead of one number?
Because a MET value is a population average. Your real burn shifts with fitness, technique, terrain and how hard you actually went. A single "347 kcal" reads as precise when it isn't — the honest answer is a band, and that is what we show.
Do calories burned mean I can eat that much back?
No. This is an estimate of energy spent, not calories you have to "earn" or a licence to eat more. Movement is worth doing for its own sake. If you track a day's balance, use the range — never treat the top of it as exact.
Where do the numbers come from?
MET values from the 2024 Adult Compendium of Physical Activities, a public reference cited by researchers. We apply the standard MET formula and widen it into a ±15% band (±25% for strength work, which a MET barely captures).