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Running Calorie Calculator for Calculating Calories Burned

Calculator Preferences
Running Calorie Calculator Sign
Running Calorie Calculator

This calculator will calculate the number of calories expended while jogging or running for various durations and at 22 different intensity levels. Weights and distances can be entered in standard or metric, and you can print out a custom, calculated calorie chart for any or all of the intensity levels. The Alt tab includes an alternate calculator that calculates calories burned based on weight and distance.

Learn More

Selected Data Record:

A Data Record is a set of calculator entries that are stored in your web browser's Local Storage. If a Data Record is currently selected in the "Data" tab, this line will list the name you gave to that data record. If no data record is selected, or you have no entries stored for this calculator, the line will display "None".

DataData recordData recordSelected data record: None
Weight:Weight:Weight:Weight:

Weight:

Select your desired measurement (pounds or kilograms) and enter your weight. Please note that since the calories burned is dependent upon your weight, any changes to your entered weight will automatically reset/clear the lower section of the calculator.

Default time duration:Default time duration:Default time duration:Default time duration:

Default time duration:

Enter the number of hours and/or minutes you want the calculator to use for calculating the calories burned for each displayed activity. You will be able to change the default amount for any individual activity once the calculator performs its initial calculations.

Hours:
Minutes:
Running and Jogging Paces

Running and Jogging Paces:

After clicking the "Calculate Calories Burned" button each of the 22 paces below will be populated with the default duration time. You can then adjust the minutes for each running or jogging activity in the scrollable list, and the calculator will then automatically recalculate the calories and totals for that pace.

If you would like to print out a custom selection of the activities, tap each desired activity to place a checkmark in it, then click the "Printable Checked List" button. This will open a window containing a printer friendly version of your selected routines.

If you would like to save the current entries to the secure database, tap or click on the Data tab, select "New Data Record", give the data record a name, then tap or click the Save button. To save changes to previously saved entries, simply tap the Save button. Please select and "Clear" any data records you no longer need.

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Tip

About

About the Running Calorie Calculator

This calculator will help you to calculate the number of calories you will burn while running or jogging at various time spans and at 22 different intensity levels.

Plus, the calculator includes a feature that allows you to print out a custom list of running intensity levels.

Also, in case you would like to calculate calories burned based on weight and distance, an alternate calculator under the "Alternate" (or "Alt") tab.

Notes

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.

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Instructions

How to use the Running Calorie Calculator

Step #1:

Enter your weight in either pounds or kilograms.

Step #2:

Enter a default time to prime the calculator.

Step #3:

Tap the "Calculate Calories Burned" button. This will calculate the default time and calculate the calories burned for the 22 different intensity levels located in the scrollable list. You can then edit the number of minutes for any individual intensity level and the calculator will recalculate the calories as you make edit.

Step #4:

If you want to print out your results, tap the desired exercise listings to place a check mark in them, and then click the "Printable Checked List" button. This will open a printer friendly window containing your custom list.

Saving Entries:

If your web browser supports Local Storage, you can save your entries to your web browser so won't have to start over on your next visit. Please note that your saved entries can only be retrieved from the same device and web browser you were using when you stored them. If you would like to access your saved entries from any device I invite you to subscribe to the Ad-Free Member Version.

To save your entries to your web browser, click or tap the Data tab in the Help and Tools section (mobile: top right of the main screen), select "New Data Record" from the drop-down menu, enter a name for the data record, and then tap or click the Save button.

To load previously saved entries, click or tap the Data tab and select the saved data record from the drop-down menu. You can then save any changes to your entries by simply clicking the Save button while the data record is selected.

To clear a named set of saved entries, click or tap the Data tab, select the saved data record from the drop-down menu, and then tap or click the Clear button.

Numbers and Decimals:

Only numeric characters (0-9 and decimal points) may be entered in numeric fields. Non-numeric characters (dollar signs, percent signs, commas, etc.) may cause calculation errors. If the field includes a grid icon, tapping the icon will open a popup keypad which will include only the characters allowed in the field. If your device keypad does not include a decimal point, use this popup keypad to enter decimal numbers where applicable.

Popup Tool Tips:

Tap the info (i) icons for a further explanation of each entry field (you can click [X] or outside of the pop-up tool tips to close them). A summary of these explanations, along with any additional term explanations, can also be found under the Terms tab.

Disclaimer:

Since I can't test for every possible combination of numbers, please be sure to double-check the results of this calculator yourself before considering them to be valid. If you do discover an issue with the calculated results, please report the issue using the feedback form located below the calculator.

Scrolling & Shrinking:

In order to scroll the calculator vertically you will need to swipe just outside of the calculator's dark-blue border, or use the window's far right-hand scroll bar, whichever is applicable to your device.

If the top section of the calculator becomes to tall for your viewport, tapping in the "Enter a problem..." field should reset the top section to its original height.

Disclaimer:

The Algebra Calculator is the only calculator on the site that I did not create myself. And since I did not create it, I don't have access to the code for fixing any issues you may be experiencing. So if you are having issues with the calculator, please visit the support page at Mathway.com for assistance.

Glossary

Fields, Terms, and Definitions.

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 result in intensity level is 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 Running Calorie Calculator:

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

Clicking the "Reset" button will restore the calculator to its default settings.

Pocket Calculator

Calculate any amounts needed to enter into calculator.

 

Data Management

Save and retrieve entries and notes (requires HTML5 compliant web browser).

Calculator Data

Calculator Data:

If you are using the latest version of your web browser software, this feature will allow you to save your calculator entries to your web browser's local storage in between visits. This means the calculator entries can only be recalled with the same device and web browser you were using when you saved them. If you'd like to save data between devices you will need to subscribe to the Ad-Free Member Version.

Save: To save a new set of calculator entries, select "New Data Record" from the dropdown list, enter a nickname for the data record, then click the "Save" button.

Load: To load a previously saved set of calculator entries, simply select the name of the data record from the dropdown list.

Save Changes: To save changes to a set of previously saved calculator entries, be sure the name of the data record is selected, and then click the "Save" button.

Clear: To clear a saved set of entries, be sure the name of the data record is selected, and then click the "Clear" button.

Backup Data
My Notes:
Subscribe to the Cloud level of the Ad-Free Member Version to save your entries and notes to a secure online database, allowing you to access your saved entries from any device or web browser.

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If you would like to use the Save features, please disable ad blocking for this website and refresh the page. Or you can choose to subscribe to the Ad-Free Member Version of the site.

Help and Tools

Help and Tools:

This section, which you can Unstick or Hide in the Calculator Preferences (just above the top of the calculator), contains the following tabs (content too long to fit within bordered frame can be scrolled up and down):

About: Click this tab for an introduction to the calculator.

Instructions: Click this tab for step-by-step instructions for using the calculator.

Terms: Click this tab for a list of the descriptions that are located within each popup help button (info icons).

PCalc: Click this tab for a handy "pocket" calculator you can use when you need to calculate an entry needed for the calculator.

Data: Click this tab to save a set of entries or a note in between visits. Entries and notes will be stored to your web browser's local storage (if supported by your browser of choice), meaning they can only be recalled with the same device and web browser you were using when you saved them. If you'd like to save entries and notes between devices you can do so by subscribing to the Ad-Free Member Version.

 

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