Introduction
Running is one of the most effective exercises for burning calories, but energy expenditure varies widely based on body weight, speed, session duration, and individual factors. In this article we explain how to estimate calories burned and provide an interactive, customizable calculator.
How calorie burn is estimated
A simple, reliable method for estimation uses MET (Metabolic Equivalent of Task). The basic formula is:
Calories ≈ MET × weight(kg) × duration(hours)
MET values vary with running pace: the faster the pace, the higher the MET and therefore calorie expenditure. Pace is calculated automatically from distance and time.
Calorie calculator
Estimated calories burned:
Note: results are estimates. For precise measurements use a heart rate monitor or metabolic testing.
Interpreting the results
The value returned is an estimate of total calories burned during the session. To evaluate it over time, save the value, distance, and how you felt to spot trends and adjust training and diet.
