Running Calories Burned Calculator

Calculate how many calories you burn during running and jogging activities based on official MET values from the Compendium of Physical Activities.

Choose the running style and pace that best matches your workout

Hours
Minutes
Total: 30 minutes
Enter the distance to calculate your pace
Your weight helps calculate your personal calorie burn

How Many Calories Does Running Burn?

Running burns between 350-1,200 calories per hour, depending on your pace, body weight, terrain, and fitness level. According to research published in the Journal of the American College of Cardiology, even 5-10 minutes of running per day is associated with markedly reduced risks of death from all causes and cardiovascular disease. For a 150-pound person, a 30-minute run at moderate pace (6 mph) burns approximately 350 calories while providing substantial cardiovascular, mental, and metabolic benefits.

Running Intensity Levels & Calorie Expenditure

Based on the Compendium of Physical Activities and scientific research, here are the different running intensity levels:

  • Light Jogging (4.5-6.5 METs): Walking/jogging intervals, very slow jogging (2.6-4.2 mph), recovery running
  • Moderate Running (6.5-9.0 METs): Easy running pace (4.3-5.5 mph), conversational effort, steady state
  • Vigorous Running (9.0-12.0 METs): Tempo running (6.0-8.0 mph), breathing becomes challenging, moderate effort
  • High-Intensity Running (12.0-19.0+ METs): Fast running (8.0-14.0 mph), sprint intervals, race pace, maximum effort
RESEARCH FINDING:

According to a comprehensive research review, running efficiency improves with training, meaning experienced runners actually burn fewer calories per mile than beginners at the same pace, but can maintain higher speeds for longer periods!

Health Benefits of Running

According to recent scientific research, regular running provides numerous evidence-based benefits:

Mental Health Benefits

  • Reduced depression symptoms
  • Anxiety management
  • Improved cognitive function
  • Enhanced mood (“runner’s high”)

Cardiovascular Benefits

  • Lower resting heart rate
  • Improved heart muscle strength
  • Reduced blood pressure
  • Better cholesterol profiles

Metabolic Benefits

  • Improved insulin sensitivity
  • Increased metabolic rate
  • Enhanced fat oxidation
  • Reduced visceral fat

Physical Benefits

  • Increased bone density
  • Enhanced leg/core strength
  • Improved joint health
  • Greater overall fitness

Running Calorie Burn Chart

Duration Light Jogging
(5.0 MET)		 Moderate Run
(8.0 MET)		 Vigorous Run
(11.0 MET)		 High-Intensity
(15.0+ MET)
15 minutes 90-120 calories 145-190 calories 200-265 calories 270-360 calories
30 minutes 180-240 calories 290-380 calories 400-530 calories 540-720 calories
45 minutes 270-360 calories 435-570 calories 600-795 calories 810-1080 calories
60 minutes 360-480 calories 580-760 calories 800-1060 calories 1080-1440 calories

Calories Burned by Running Speed (1 hour)

Running Speed MET Value Cal/Hour (130lb) Cal/Hour (155lb) Cal/Hour (180lb)
5 mph (12:00 min/mile) 8.5 520 calories 615 calories 710 calories
6 mph (10:00 min/mile) 9.3 570 calories 675 calories 780 calories
7 mph (8:34 min/mile) 11.0 670 calories 795 calories 920 calories
8 mph (7:30 min/mile) 12.0 735 calories 870 calories 1005 calories
9 mph (6:40 min/mile) 13.0 795 calories 940 calories 1090 calories
10 mph (6:00 min/mile) 14.8 905 calories 1070 calories 1240 calories

Formula for Calculating Running Calories Burned

Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)

  • MET Value: 5.0-19.0+ (based on running speed from Compendium of Physical Activities)
  • Weight: Your body weight in kilograms
  • Duration: Running time in minutes
  • 3.5: Standard metabolic factor

Calorie Burn by Running Type

According to research in Scientific Reports and the Compendium of Physical Activities, different types of running offer unique calorie-burning potential:

  • Flat Road Running (8.0-14.0 METs): Standard running on level terrain; provides consistent calorie burn and is easier on joints than downhill running
  • Uphill Running (9.0-17.5 METs): Running on inclines (5-30%); significantly increases calorie burn, builds power, and strengthens glutes and calves
  • Trail Running (9.0-15.0 METs): Running on natural terrain with elevation changes; burns more calories than road running due to varied muscle recruitment
  • Interval Training (12.0-19.0 METs): Alternating between high intensity and recovery periods; creates EPOC (excess post-exercise oxygen consumption) for continued calorie burn after exercise

Running vs. Other Cardiovascular Exercises

Activity Type Calorie Burn (30 min) Cardiovascular Benefit Joint Impact Unique Benefits
Running (moderate) 290-380 calories Very High Moderate-High Bone strengthening, higher calorie burn, accessible anywhere
Swimming 200-300 calories High Very Low Full-body workout, zero-impact, resistance training
Cycling 230-350 calories High Low Lower impact, leg strength focus, greater distances
Elliptical Trainer 200-300 calories Moderate-High Very Low Low-impact, upper/lower body workout, indoor option

Strategies to Optimize Running for Calorie Burn

Based on research from PubMed Central, here are evidence-based strategies to maximize calorie burn and health benefits:

  • Incorporate Intervals: Adding high-intensity intervals (30-60 seconds) followed by recovery periods increases EPOC (afterburn) and can boost caloric expenditure by 15-25%
  • Add Hills or Inclines: Running uphill increases energy expenditure by 3-5% per 1% grade; incorporate hill repeats or incline settings on treadmills
  • Extend Duration Gradually: Increasing weekly mileage by no more than 10% reduces injury risk while progressively building endurance and calorie burn
  • Practice Fasted Running: Occasional morning runs before breakfast may enhance fat utilization, though performance might initially decrease until adaptation occurs

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References

  • Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, 64(5), 472. https://doi.org/10.1016/j.jacc.2014.04.058
  • Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International Journal of Environmental Research and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
  • Damrongthai, C., Kuwamizu, R., Suwabe, K., Ochi, G., Yamazaki, Y., Fukuie, T., Adachi, K., Yassa, M. A., Churdchomjan, W., & Soya, H. (2021). Benefit of human moderate running boosting mood and executive function coinciding with bilateral prefrontal activation. Scientific Reports, 11(1), 1-12. https://doi.org/10.1038/s41598-021-01654-z
  • Pereira, H. V., Palmeira, A. L., Encantado, J., Marques, M. M., Santos, I., Carraça, E. V., & Teixeira, P. J. (2021). Systematic Review of Psychological and Behavioral Correlates of Recreational Running. Frontiers in Psychology, 12, 624783. https://doi.org/10.3389/fpsyg.2021.624783
  • Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.

Author

  • Manish Kumar

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Health Regimen,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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