How to use the running calories calculator
- Enter your body weight and choose pounds or kilograms.
- Enter the distance you ran and choose miles or kilometers.
- Optionally enter the minutes you took to see your pace and a gross figure that adds resting use.
- Open More options if you want to change the calories per kilogram per kilometer factor, then Copy, Print or export the CSV.
Formula
net calories = factor x weight in kg x distance in km
resting calories = 1 x weight in kg x hours
gross calories = net + resting
The factor starts at 1 calorie per kilogram per kilometer as an editable example. Calories means kilocalories. The resting part uses 1 calorie per kilogram per hour and only appears if you enter a time.
170 pounds over 5 miles in 45 minutes
170 pounds is 77.11 kg and 5 miles is 8.0467 km, so net calories are 1 x 77.11 x 8.0467 = 620.49, shown as 620. That is about 124 net calories per mile.
Forty-five minutes is 0.75 hours, so resting use is 77.11 x 0.75 = 57.83 and gross calories are 678.32, shown as 678. The pace is 9:00 per mile, or 5:36 per kilometer.
Why distance and weight carry most of the answer
When you run, the work of moving your body forward is close to proportional to your weight and to the distance, which is why a simple per-kilogram, per-kilometer factor works as a rough guide. Heavier runners burn more over the same distance, and the same runner burns about the same over a mile whether it takes 8 minutes or 10.
That is also the limit of the method. Speed, hills, wind, shoes and running economy all change the true figure, so treat the result as a ballpark.
Net versus gross
Net calories count only the extra energy beyond resting. Gross calories add the resting energy for the minutes you were running. If you track a daily total, net is the number to add on top of your normal day, because your resting use is already in your daily baseline.
To see how pace relates to race times, use the pace calculator or the race time predictor. The walking calories calculator uses a speed-based method instead.
Assumptions and limits
- The factor is an editable example and not an official or universal figure. Change it if you use a different rule of thumb.
- Distance can be up to 1,000 and time up to 10 days. Weight must be more than zero.
- Pace is shown only when you enter a time. Pace is shown as minutes and seconds.
- This is general information and not medical or nutrition advice. Nothing is stored or uploaded.
Frequently asked questions
How many calories do you burn running a mile?
A rough guide is about one calorie per kilogram of body weight per kilometer. For a 170 pound runner that is about 124 net calories per mile. Your real figure depends on pace, terrain and fitness.
Does running faster burn more calories per mile?
Not by much. Over a fixed distance the total is close to the same, and a faster run mainly finishes sooner. That is why this method uses distance and weight and treats speed as a small effect.
What is the difference between net and gross calories?
Net counts only the energy above what you would have used resting. Gross adds the resting energy for the time you ran. The page shows gross only when you enter a time.
Can I change the one calorie per kilogram per kilometer factor?
Yes. Open More options and enter your own factor. The value 1 is an editable example and not an official figure, and the results scale directly with it.