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Running Calorie Calculator

Running Calorie Calculator

Calculate and track your calories burned running indoors and outdoors. All it requires is your weight and either speed, duration, or intensity. Log your runs and try to beat your personal best in multiple categories.
Table of Contents
Start Running Calculator
About the Calculator
Benefits of the Calculator
Log your Runs and Track your Stats
Calorie Burn in Running Styles
Factors Affecting your Burn
Interval Running
Running Machines vs Outdoors
Running vs Walking Calories
Running Calorie Burn Chart
Weight Loss Calculator
Forecasting Weight Loss Timeline
Food Calorie Needs After a Run
Calorie Needs Calculator
Best Running Experience Tips
Frequently Asked Questions

Calories Burned Running Calculator

Our calories burned during running calculator is an incredibly user-friendly, intuitive tool optimized to track and calculate the caloric energy you burn during your running workouts. All it requires is your input on one of the following aspects: your running speed, intensity, or distance, and the rest will be calculated automatically for you. To provide an accurate result, the calculator also needs to know the duration of your workout and your body weight. This outstanding running calculator is just one of the extensive range of over 500 calories burn calculators we offer for exercise, sports and activities.

We encourage users to return daily after their workouts to keep track of their progress and better access their calorie needs. This tool allows users to revisit previous workouts and challenge themselves to outperform their past records in various aspects like time, duration, calories burned, intensity, speed, and so forth. The online tool will also calculate calorie needs after a running workout allowing the user to effectively manage their caloric intake and output and make informed decisions about their diet while achieving their fitness goals.

Benefits of the Running Calorie Calculator

Our free calories burned running calculator is a versatile and user-friendly tool designed to streamline your fitness journey. This device serves as a powerful motivator, promoting workout consistency by tracking and visualizing your progress. It's uniquely designed to cater to all fitness levels, allowing you to input personal details for tailored results. Adding a holistic dimension to your health regimen, the calculator provides data on both your workout intensity and calorie intake, empowering you to make informed decisions. Moreover, its easy accessibility on all internet-enabled devices makes it an ideal companion for those seeking to track their progress on-the-go.

1. Accurate Calorie Tracking

Our calories burned running calculator provides precise and personalized estimate of the calories burned during your workouts. With other methods, you may underestimate or overestimate your caloric burn, leading to ineffective diet and exercise planning. Using our calculator, you can be confident that the data you receive is accurate, tailored to your specific input parameters such as running speed, intensity, duration, and body weight.

2. Enhanced Performance Monitoring

This calculator enables you to monitor how your performance in running workouts impacts your calorie burn. By documenting your running speed, intensity, and duration, you can track improvements over time and see how increases in these parameters can lead to a higher caloric burn. This can serve as a great motivation to continually improve your performances.

3. Free Calorie Calculator

One of the most appealing aspects of our calorie calculator is that it's completely free to use. There are no ads, hidden charges or subscription fees. This accessibility allows everyone, regardless of their economic situation, to utilize this tool and make informed decisions about their health and fitness. The goal is to encourage a healthier lifestyle for all, without imposing financial constraints.

4. Effective Diet Management

Knowing your calorie burn can significantly improve your ability to manage your diet. With the knowledge of how many calories you burn during your workouts, you can make more informed decisions about your food intake. This is particularly useful if you're aiming to calculate a calorie deficit for weight loss or a calorie surplus for weight gain.

5. Comprehensive Fitness Planning

Our calculator is more than just a tool for calorie tracking. It serves as a comprehensive fitness planning resource. Using the calculator regularly, you can analyze trends, set and achieve goals, and make adjustments to your fitness plan as needed. This tool can be an integral part of your journey towards achieving your fitness goals.

6. Records Past Workouts

Our calorie calculator is designed to provide not only real-time analysis but also store past workout data. This allows you to compare your performances, identify trends, and work towards beating your best records in aspects such as distance, speed, duration, intensity, total workout time, and calories burned.

7. Comprehensive Calorie Tracking

The calculator is a comprehensive tool for counting total calorie burn across multiple workouts. It helps you keep track of your daily exercise and calorie burn, offering a complete view of your fitness progress over time.

8. Calculates BMR and TDEE

Our calorie calculator goes the extra mile by calculating your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). By understanding your calorie needs, you can better adjust your calorie intake, providing a more tailored approach to your nutrition and fitness goals. Whether you're aiming to lose, maintain or gain weight, our tool provides precise data to guide your journey.

9. Promotes Workout Consistency

The calculator serves as a powerful motivator to increase workout consistency. As you see your progress recorded and visualized, you're encouraged to maintain or increase your workout frequency, leading to improved health and fitness outcomes.

10. Versatile for All Fitness Levels

Whether you're a beginner or an advanced athlete, our calorie calculator can be customized to fit your fitness level. You can input specific information such as weight, age, and gender to calculate calories burned at rest and ensure the accuracy of results. Moreover, it's flexible enough to track all types of workouts - from low-intensity activities like walking to high-intensity exercises like weightlifting.

11. Encourages a Holistic Approach to Health

Regular exercise and proper nutrition are key components of a healthy lifestyle. Our calorie calculator promotes this holistic approach by providing data on both aspects - workout intensity and calorie intake. By keeping track of these two factors, you can make informed decisions towards improving your overall health and wellbeing.

12. Easy to Use and Accessible

Our calorie calculator is user-friendly and accessible to anyone with an internet connection. You can access it on your computer or mobile device, making it convenient for tracking your progress on-the-go. With just a few clicks, you can input your information and receive accurate results in seconds.

Log your Runs and Track your Stats

Running enthusiasts, take your passion one step further with our free running Workout Log App. This dedicated tool not only calculates the calories you burn during each run but also provides personalized feedback to enhance your running sessions. Paired with our extensive workout exercise log, you can record your achievements, monitor improvements, and even set new targets, ensuring a holistic approach to your running routine and overall fitness.

Calorie Burn in Various Running Styles

Running is a high-intensity aerobic exercise that is incredibly effective for calorie burning. The exact number of running calories burned varies based on several factors including your weight, speed, and the duration of the exercise. These are the variables our Exercise Calorie Calculator uses to calculate your energy expenditure.

1. Calories Running 1 Hour

For instance, let's consider calories burned while running for an hour. A person weighing around 155 pounds (70 kg) can burn approximately 560 to 840 calories in an hour, depending on the pace. If you're running at a moderate pace of 5 mph (8 kph), you would burn around 560 calories. Speed up to a brisk 7.5 mph (12 kph), and that number jumps to 840.

2. Sprinting Calories

Sprinting, which is running at a very high speed for a short duration, also burns a significant number of calories. Sprinting calories can be even higher than running calories, given the intensity of the workout. For example, a 155-pound person can burn around 50 calories in just a minute of vigorous sprinting.

3. Distance Calories

Now onto distance-based running. In a 5 km run, an average person can burn anywhere from 300 to 400 calories, depending on their pace, weight, and efficiency of movement. For a slightly shorter distance, like a 4.5 km run, you could expect to burn roughly 270 to 360 calories.

Factors Affecting your Calorie Burn

1. Body Weight

One of the primary factors that influences how many calories you burn while running is your body weight. The heavier you are, the more energy your body requires to move, which results in more calories burned. Therefore, a person who weighs more will burn more calories running the same distance at the same speed as a person who weighs less.

2. How Fast You Run

Another crucial variable is your running speed. As the pace increases, the body burns more calories to meet the energy demand. However, it's also essential to note the role of intensity. Running at a high-intensity, such as sprinting, can burn more calories in a shorter frame of time due to the increased heart rate and energy expenditure.

3. Terrain You Run On

The type of terrain you run on also plays a significant role. Running uphill or on uneven surfaces requires more energy, leading to higher calorie burn. Conversely, running on flat surfaces or downhill requires less energy, and therefore less calorie burn.

Interval Running for Increased Calorie Burn

Interval running, especially High-Intensity Interval Training (HIIT), can be a highly effective approach to burning calories. The main advantage of HIIT is that it allows you to burn a significant number of calories in a short period. The intense bursts of effort followed by recovery periods keep your heart rate high throughout the workout, promoting greater calorie burn both during the exercise and post-workout, a phenomenon known as the 'afterburn' effect. Furthermore, HIIT workouts can increase your metabolic rate for hours after exercise, leading to additional calorie burn even at rest.

However, HIIT also comes with its cons. The high-intensity nature of these workouts increases the risk of injury and may not be suitable for everyone, particularly those new to exercise or with certain health conditions. Moreover, due to the high demand HIIT puts on the body, it requires adequate recovery time between sessions, which can impact the frequency of your workouts. Therefore, like all fitness strategies, incorporating HIIT into your routine should be done with careful consideration of your personal health and fitness level.

Running Machines vs The Great Outdoors

Running machines, commonly known as treadmills, offer a controlled environment for burning calories, with the option to adjust factors such as speed, incline, and duration at will. Running on a treadmill can be an effective way to burn calories, especially for those who prefer indoor workouts or live in areas with harsh weather conditions. The exact number of calories burned running on a treadmill can greatly vary depending on these factors, and users can utilize our free treadmill calorie calculator for precise estimates.

On the other hand, running on pavement provides a different set of benefits. The uneven surfaces and varying inclines of outdoor routes present greater physical challenges, potentially leading to a higher calorie burn. Factors such as wind resistance and temperature changes can also impact the intensity of the workout and, consequently, the number of calories burned. However, calculating the exact number of calories burned while running outdoors can be more difficult due to these varying factors.

How Walking Stacks Up Against Running for Calorie Loss

When it comes to the debate between walking and running, many wonder if they burn the same number of calories. The answer, simply put, is no as seen in the walking burn chart above. Running burns significantly more calories than walking. This is due to the fact that running requires more energy, as it involves lifting the body off the ground, whereas walking is a lower intensity exercise where one foot is always in contact with the ground. Thus, if you're pursuing the goal to run and walk to lose weight, remember that running will provide a higher calorie burn for the same distance.

However, this doesn't mean you should discount walking entirely. If you're wondering about the number of calories you burn while walking, feel free to use our Walking Calories Calculator for accurate estimates. Walking still burns a respectable number of calories and can be a great starting point for those new to exercise or those with certain health conditions. In fact, the combination of running and walking can be a highly effective way to lose weight, as it allows for high calorie burning during running intervals and recovery during walking intervals.

Jogging, a moderate-intensity exercise that's faster than walking but slower than running, can also be a great middle-ground option. It burns more calories than walking, but less than running. This can be a good choice for those finding running too intense or those looking to diversify their workout routine to prevent boredom. If you wish combine running, jogging and walking in the same workout regime, simply select the speed or distance option in our Calories Burned Calculator and the tool will figure out your total expenditure.

Running Calorie Burn Chart

The Running Calorie Burn Table below is an extensive data set that delineates the correlation between an individual's weight and the intensity of a run, and how these factors determine the number of calories burned during a workout. The table consists of numerous rows, each representing a different intensity such as walking, running, treadmill, incline, hills, speed, etc. The columns, on the other hand, are dedicated to various body weights from 130 to 205 pounds. As one navigates across the table, they can observe how the calorie burn escalates in proportion with the intensity for each weight group.

ActivityMeasure130 lbs155 lbs180 lbs205 lbs
  Calories Burned in 1 Hour
Running5 mph472 563 654 745
Running5.2 mph531 633 735 838
Running6 mph590 704 817 931
Running6.7 mph649 774 899 1,024
Running7 mph679 809 940 1,070
Running7.5 mph738 880 1,022 1,163
Running8 mph797 950 1,103 1,256
Running8.6 mph826 985 1,144 1,303
Running9 mph885 1,056 1,226 1,396
Running10 mph944 1,126 1,308 1,489
Running> 11 mph1,062 1,267 1,471 1,675
RunningGeneral Running472 563 654 745
RunningRunning on a Track590 704 817 931
RunningRunning Upstairs885 1,056 1,226 1,396
RunningCross Country531 633 735 838
Treadmill2 mph118 141 163 186
Treadmill2.5 mph148 176 204 233
Treadmill3 mph177 211 245 279
Treadmill3.5 mph195 232 270 307
Treadmill4 mph224 267 311 354
Treadmill4.5 mph295 352 409 465
Treadmill5 mph372 443 515 586
Treadmill5.2 mph531 633 735 838
Treadmill6 mph590 704 817 931
Treadmill6.7 mph649 774 899 1,024
Treadmill7 mph679 809 940 1,070
Treadmill7.5 mph738 880 1,022 1,163
Treadmill8 mph797 950 1,103 1,256
Treadmill8.6 mph826 985 1,144 1,303
Treadmill9 mph885 1,056 1,226 1,396
Treadmill10 mph944 1,126 1,308 1,489
TreadmillWalking on Incline354 422 490 558
TreadmillRunning on Incline885 1,056 1,226 1,396
Walking2 mph118 141 163 186
Walking2.5 mph148 176 204 233
Walking3 mph177 211 245 279
Walking3.5 mph195 232 270 307
Walking4 mph224 267 311 354
Walking4.5 mph295 352 409 465
Walking5 mph372 443 515 586
Walking> 6 mph472 563 654 745
WalkingGeneral Walking177 211 245 279
WalkingSpeed Walking384 457 531 605
WalkingWalking Downstairs177 211 245 279
WalkingWalking Upstairs620 739 858 977
WalkingWalking Uphil354 422 490 558
WalkingWalking with Dog177 211 245 279
WalkingWalking with a Child148 176 204 233
WalkingWalking on Crutches295 352 409 465

Our calories burned running calculator leverages the comprehensive data from this table, streamlining the process of figuring out the total calorie expenditure. Users merely need to input their body weight, the duration of their workout, and select their intensity level. The calculator then processes this information, using the precise measurements from our Running Calorie Burn Table, to provide an easy-to-understand total burned calories. Here is the complete chart with calorie burn for all exercises, activities and sports aligned with the corresponding expenditure data and intensity levels.

Forecasing Your Weight Loss Timeline after your Runs

Our running calculator for weight loss is an exceptional tool designed for individuals who want to merge the benefits of running with their weight loss goals. This calculator offers an accurate estimate of the number of calories you burn during your running sessions, a key factor in weight management. It goes a step further by integrating this data with your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform its most basic functions.

To use our Weight Loss Calorie Calculator, you'll need to input your weight loss goals and the timeframe you have to achieve them. Based on this data, the calculator will determine the calorie deficit you need to maintain to reach your desired weight within your specified timeframe. It combines the calories burned from running and your BMR to give you a comprehensive view of your total energy expenditure for the day.

By harnessing the power of our running to lose weight calculator, you will gain a clear understanding of your caloric intake needs. With this information at your fingertips, you can design an effective diet plan that complements your running regimen. This way, you can ensure that you're eating the right amount of calories to fuel your body, support your running sessions, and successfully lose weight. Moreover, the tool will calculate your weight loss plan date based on your input, helping you to track and comprehend your progress effectively and plan your diet and exercise routine accordingly.

Understanding Your Food Calorie Needs After a Run

After a run, your body's metabolic processes remain elevated, continuing to burn calories at a faster rate than when at rest. Our calorie needs calculator accounts for this phenomenon through a sophisticated algorithm, which calculates your post-exercise calorie requirements. It factors in your Basic Metabolic Rate (BMR) and couples it with the active calories burned during your run. The result is an accurate estimate of the total calories expended in a day.

Meeting your calculated daily caloric need is beneficial as it supports your metabolic functions, fuels your physical activity, and facilitates optimal recovery post-run. It ensures that you're adequately nourished, allowing you to maintain a consistent running routine without experiencing fatigue or sluggishness.

However, consistently exceeding your recommended calorie intake can hinder your weight management goals. If you're consuming more calories than what your body needs and can burn, the excess calories will be stored as fat, potentially leading to weight gain, irrespective of your running routine.

On the other hand, regularly falling short of your calculated caloric requirement can also be counterproductive. Under-fueling your body can lead to inadequate recovery, poor performance, and may even risk muscle loss if your body starts using muscle protein for energy. Therefore, it's essential to balance your calorie intake with your expenditure to ensure a sustainable, effective weight management strategy.

Tips to Enhance Your Running Experience

1. Invest in the Right Gear

Wearing appropriate running shoes and clothing can significantly improve your comfort and performance. Shoes should be well-fitted and designed for running, while clothing should be breathable and suitable for the weather.

2. Warm-Up and Cool-Down

Incorporating a short warm-up routine before a run prepares your body for physical activity and reduces the risk of injury. Similarly, a cool-down session post-run helps your body transition to a resting state more effectively.

3. Stay Hydrated

Hydration is crucial when you're running. Make sure to drink plenty of water before, during, and after your run to replace lost fluids.

4. Follow a Balanced Diet

Proper nutrition fuels your runs and aids recovery. Opt for a diet rich in complex carbohydrates, lean proteins, healthy fats, and a myriad of fruits and vegetables.

5. Listen to Your Body

Pay attention to your body's signals. If you're feeling fatigued or experience pain while running, it's important to rest and recover to avoid injury.

6. Set Realistic Goals

Setting achievable running goals keeps you motivated and helps track your progress. Whether it's running a specific distance or achieving a particular time, goals give purpose to your runs.

7. Incorporate Rest Days

Rest days are critical for muscle recovery and performance improvement. They prevent overtraining and reduce the risk of injuries.

8. Mix up Your Running Routine

To prevent boredom and keep things exciting, alternate between different types of runs, such as long runs, interval runs, and tempo runs. Mixing up your routine also gives different muscle groups a good workout.

9. Join a Running Group

Running alongside others can be a lot of fun and also keeps you accountable. It's a great way to meet new people and get motivated.

10. Run with Good Form

Maintain a good running posture with a straight back, relaxed shoulders, and a slight forward lean. This not only enhances efficiency but also reduces the risk of injuries.

Frequently Asked Questions


How accurate is the running calorie calculator?


Can I use this calculator for other forms of exercise?


Do I burn more calories if I run faster?


What is the difference between net and gross calories?


How can I burn more calories while running?


Can I lose weight just by running?


Does running burn fat?


How can I ensure optimal macro ratio for running?


How often should I use this calculator?


How many calories should I consume post-workout?


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