Running Calorie Calculator
Estimate calories burned on a run from distance, speed, incline and body weight.
About the Running Calorie Calculator
This uses the American College of Sports Medicine's running equation, which predicts oxygen use from speed and grade. Each litre of oxygen burns about 5 kcal. On flat ground, running burns roughly 1 kcal per kg per km regardless of pace.
The formula
VO₂ = 0.2·S + 0.9·S·G + 3.5
- S
- speed in metres per minute
- G
- grade as a decimal (5% = 0.05)
- kcal/min
- VO₂ × kg ÷ 1000 × 5
Worked example
Example: Calories burned = 984 kcal
- Inputs: Units: lb / ft; Weight: 180 lb; Distance: 11 km; Speed: 11 km/h; Incline: 0%.
- Formula: VO₂ = 0.2·S + 0.9·S·G + 3.5
- Result: Calories burned = 984 kcal
- Net (above resting): 898 kcal
- Per km: 89 kcal
- VO₂: 40.2 mL/kg/min
Things to keep in mind
- The running equation is valid above about 134 m/min (8 km/h).
Questions people ask
Does running faster burn more per km?
Hardly; it mostly burns the same calories in less time.
What about treadmill running?
Set 1% incline to match outdoor running.