How it works
calories = MET × 3.5 × weight(kg) ÷ 200 × minutes6 mph run ≈ 9.8 METs · jog ≈ 7 METs
- MET
- the intensity, set by running pace
- weight
- your body weight in kilograms
- minutes
- how long you ran
A useful rule of thumb is that running burns roughly 100 kcal per mile for an average adult, close to what the MET formula gives.
Frequently asked questions
How many calories does running burn?
A 70 kg person running 6 mph for 30 minutes burns about 360 kcal.
How many calories does a 5K run burn?
Roughly 300 kcal for an average adult, near the 100-kcal-per-mile rule.
Does running burn more than walking?
Yes, considerably, because its MET value is two to four times higher.
Is this an exact figure?
No, it estimates from average MET values; individual burn varies with fitness and terrain.