Training · Free tool
Calories Burned Running Calculator
Enter your distance, time and body weight to estimate energy burned. We use the ACSM running equation, which accounts for both how far and how fast you ran.
What drives the number
Two things move calorie burn most: your body weight and the distance covered. A heavier runner burns more to move the same distance, and going further burns more than going faster. As a rough rule of thumb, running burns on the order of 1 kcal per kilogram of body weight per kilometre — so a 70 kg runner burns roughly 700 kcal over 10 km.
This tool refines that rule with the ACSM metabolic equation, which scales oxygen cost with speed, so a hard 10 km returns a slightly higher figure than an easy one of the same distance.
Treat it as an estimate
Any formula is an approximation. Real burn varies with running economy, terrain, wind, temperature and individual physiology, and the equation here assumes flat, steady running. Use the number to compare runs and guide fuelling, not as a precise calorie ledger to eat back to the last kcal.
Frequently asked questions
Does running faster burn more calories?
Over the same distance, faster running burns somewhat more because the oxygen cost rises with speed — but the effect is modest. Distance and body weight matter far more than pace for total calories.
Are these net or gross calories?
This is gross energy expenditure — the total your body uses during the run, including the calories you would have burned at rest. For "extra" calories from the run specifically, subtract your resting burn for that duration.