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Calories Burned Running Calculator
Work out how many calories running burns from your weight, pace and duration, using MET values from the 2024 Adult Compendium of Physical Activities. Running at 6 mph (a 10-minute mile) is about 9.8 METs, and calories/min = MET × 3.5 × weight(kg) ÷ 200. For a 70 kg runner at 6 mph for 30 minutes that is about 360 kcal gross: 9.8 × 3.5 × 70 ÷ 200 = 12.0 kcal/min × 30. The net figure, which strips out about 1 MET of resting metabolism, comes to roughly 323 kcal — the more honest number for a weight-loss deficit. Faster paces raise the burn: 8 mph is about 11.8 METs. Because the burn scales linearly with weight and time, a heavier runner or a longer run burns more. This is a steady-state estimate — the MET model ignores EPOC (the afterburn), and a heart-rate strap or wearable is more personalised. Pair it with the Running Pace Calculator to match a MET to your real pace. General fitness guidance.
Running 6 mph ≈ 9.8 METs; kcal/min = MET × 3.5 × kg ÷ 200
- 70 kg, 30 min → ≈ 360 kcal gross (≈ 323 kcal net)
- Running 8 mph ≈ 11.8 METs — faster pace, bigger burn
Frequently asked questions
How many calories does running burn in 30 minutes?
For a 70 kg runner at 6 mph (9.8 METs) for 30 minutes, about 360 kcal gross: 9.8 × 3.5 × 70 ÷ 200 = 12.0 kcal/min × 30. The net figure — resting metabolism removed — is roughly 323 kcal. Faster paces and heavier runners burn more.
Does running burn more calories than walking?
Yes, substantially. Running at 6 mph (about 9.8 METs) burns nearly three times as much per minute as walking at 3 mph (about 3.5 METs) at the same weight — roughly 360 kcal versus 129 kcal for a 70 kg person over 30 minutes.