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Free Running Calorie Calculator

Instantly calculate kcal burned running or on a treadmill. No signup. No ads. Just results.

WalkJogRunFastSprint
Moderate run — ~10 km/h
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total kcal burned
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kcal / km
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kcal / min

Food equivalents

Running Calorie Calculator — How It Works

Our running calorie calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula to estimate the kilocalories you burn during any run. Simply enter your body weight, distance, and pace — and get an instant result, whether you're running outside or on a treadmill.

What Is a Run kcal Calculator?

A run kcal calculator converts your running effort into kilocalories burned. "kcal" and "calorie" mean the same thing on food labels — this tool shows you exactly how much energy your body used. Unlike generic fitness apps, our running kcal calculator is purpose-built for runners and gives you kcal/km and kcal/min breakdowns, not just a total.

Treadmill Run Calorie Calculator

Our treadmill run calorie calculator mode works the same way. Treadmill running is slightly less demanding than outdoor running at the same pace (no air resistance, no terrain variation), so calorie estimates are adjusted accordingly.

The MET Formula Explained

The formula is: kcal = MET × weight (kg) × time (hours). MET values range from 3.5 (brisk walk) to 14+ (elite sprint). We map 7 pace levels to calibrated MET values so the calculation is as accurate as possible without a heart rate monitor.

Why Does Weight Affect Calories Burned Running?

Heavier runners burn more kcal per km because they move more mass. A 90 kg runner burns roughly 50% more calories per km than a 60 kg runner at the same pace.

Frequently Asked Questions

How many calories does running burn per km?
On average, running burns around 60–80 kcal per km. A 70 kg person at a moderate pace burns approximately 70 kcal/km. Use the calculator above for your exact result.
How do I calculate calories burned running?
Use the MET formula: Calories = MET × weight (kg) × duration (hours). Our running calorie calculator does this automatically — enter your weight, distance, and pace.
Is treadmill running the same calories as outdoor?
Treadmill running burns slightly fewer calories (around 3–5% less) at the same pace because there is no wind resistance. Our treadmill run calorie calculator accounts for this.
How many kcal does a 5km run burn?
A 5km run burns roughly 300–400 kcal for most people. A 60 kg person burns ~300 kcal; an 80 kg person burns ~400 kcal. Use the run kcal calculator above for your exact number.
Does running speed affect calories burned?
Yes — faster running has a higher MET value, meaning more kcal burned per minute. However, per km the difference is smaller. Your body weight has a bigger impact than speed.
What is a MET value in running?
MET (Metabolic Equivalent of Task) measures how hard your body works vs rest. Walking = ~3.5, jogging = ~7, fast running = ~11+. Our running kcal calculator uses 7 pace-calibrated MET values.