How many calories does your run burn?
By distance, pace, and terrain
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
A 155 lb person burns roughly 300-400 calories running a 5K (3.1 miles). Exact number depends on pace and weight.
Running burns roughly the same calories per mile regardless of pace. But faster running burns more per minute.
Running burns about 50-80% more calories per mile than walking at the same body weight due to higher MET values.
Sources
- Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581. Link
Methodology
Calories = MET x weight (kg) x time (hours). MET values assigned by pace from Ainsworth 2011. Terrain multiplier adjusts for elevation gain.
Running burns roughly 80-140 calories per mile depending on body weight. A 155 lb person burns about 100 cal/mile. Pace affects cal/minute but not cal/mile significantly. Hills increase burn by 8-30%. A 5K burns roughly 300-400 calories.
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