Running Calorie Calculator
for Calculating Calories Burned

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Helps you to estimate the number of calories (KCal) you are burning during your running and jogging routines.

This online running calorie calculator will help you to calculate the number of calories you will burn while running or jogging at various time spans and intensity levels.

If you are interested in calculating calories burned for all types of exercise activities, you can use the Exercise Calorie Burn Calculator.

Or, if you would like to calculate calories for a vast array of activities, use the Activities Calorie Calculator, which includes over 600 activities.

Please keep in mind that the actual number of calories burned during running and jogging depends on your body composition, your metabolism rate, and on how many calories you consume.

Furthermore, be sure to change up your running or jogging routine periodically as your body will become accustomed to the same routine over time -- resulting in fewer calories burned.

Finally, this calculator is not applicable to children or women who are pregnant, and as always, be sure to consult with your qualified health professional before beginning any new strength and conditioning program.

So with that, let's use the online running calorie calculator to calculate the fat burning potential for various running and jogging durations and intensity levels.

Calculate Your Calories Burned
Calcy sign introducing Running Calorie Calculator


Instructions: Enter your weight in your preferred measurement, enter a default time duration, then click the "Calculate Calories Burned" button.

Once you have calculated for the default duration time, you can then adjust the minutes for each running or jogging activity in the list, and the calculator will then automatically recalculate the calories and totals.

If you would like to print out a custom selection of the activities, check the box next to each desired activity, then click the "Print Checked Calorie List Items" button, which will open a window containing a printer friendly version of your selected routines, including the full descriptions of routines ending with "...".

Mouse over the blue question marks for a further explanation of each entry field. More in-depth explanations can be found in the glossary of terms located beneath the Running Calorie Calculator.

Help for online running calorie calculator: weight Weight: Pounds Kilograms
Help for running calorie calculator: time duration Default time duration hours minutes
Running and Jogging Activities Mins Kcal
jog/walk combination (jogging component of less th...
jogging on a mini-tramp
jogging, general
jogging, in place
running
running, 5 mph (12 min/mile)
running, 5.2 mph (11.5 min/mile)
running, 6 mph (10 min/mile)
running, 6.7 mph (9 min/mile)
running, 7 mph (8.5 min/mile)
running, 7.5 mph (8 min/mile)
running, 8 mph (7.5 min/mile)
running, 8.6 mph (7 min/mile)
running, 9 mph (6.5 min/mile)
running, 10 mph (6 min/mile)
running, 10.9 mph (5.5 min/mile)
running, cross country
running, in place
running, on a track, team practice
running, stairs, up
running, training, pushing a wheelchair
running, wheeling, general

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Online Running Calorie Calculator Glossary of TermsCalcy magnifying glass

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Calorie: The energy required to raise the temperature of 1 gram of water by 1 degree Celsius. The typical adult needs 1,000 to 1,400 calories per day just to fuel basic organs (minimum requirement is referred to as Basal Metabolic Rate, or BMR). An additional 400-600 calories are needed to go from laying still all day to moving around during the day. For every 3,500 calories you take in that are over and above the amount you need to maintain your weight, you will gain 1 pound.

KCal (kilocalorie): This column in the above calculator returns the number of calories expended during running and jogging, rounded to the nearest integer.

Metabolic Equivalent (MET): Metabolic Equivalent is an estimate of how much energy an activity burns as a multiple of an person's basal metabolic rate (BMR). One MET is considered to be the amount of energy expended at rest, while an activity that is more than 1 MET would expend that many more times the energy than the amount expended at rest. The MET values used in the above calculator are based on the Compendium of Physical Activities: An update of activity codes and MET intensities (Ainsworth BE, et. al.).

Formula for Calculating Calories Burned: The following formula is commonly used for estimating calories burned, and is the one used in the above Running Calorie Calculator:

KCal (calories expended) = METs times (Weight in Kilograms) times (Duration in Hours)

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