DO YOU KNOW HOW MANY CALORIES YOU BURN RUNNING?

When your body is a little lighter, you can start running. This activity can burn a lot of calories! Of course, accompany exercise with a healthy diet and lifestyle. If not, it will not help you lose fat. 

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Keep in mind that the total running calories lost depend on the length of the run, the distance, or the pace at which you run. This article will be accompanied by some very useful tables so that you can see everything in a simple way. 

Calories burned running at a normal pace

As a general rule, the average person can burn the following calories per distance:

• 60 calories per 1 km running .
• 100 calories per 1 mile running (a mile is approximately 1.61 kilometers) .

Are you wondering how many calories are burned when running 1 km or 5 km ? So, we have the following table for you so you can see it intuitively:

Please note that the data table is a simple estimate of calories burned running. It can help you get an idea, but many variables must be taken into account for a complete estimate.

What variables affect the calories expended when running?

• Your body weight, because people who weigh more expend more calories in any physical activity.
• Sex, since men, who are on average larger and have more muscle mass, spend more calories than women.
• Your state of form. If you are already in good shape, you will burn fewer calories when running than, for example, a person with obesity and extra kilos (who will have to make more effort).
• Running pace. The cadence is important, because running at a moderate pace is not the same as running at full speed. 

• Distance. Given a steady running pace, you will burn more calories the more miles you run.
• Time. The longer you run, the more kilocalories you will consume..
• The relief of the terrain. The surface you jog on affects the total calories burned running. For example, if there are slopes or the terrain is uneven, you will spend more calories.
• Weather. Unfavorable wind will affect the number of calories expended running because you will have to make more effort to maintain speed. 

In 1 hour of running, what calories will I have burned?

As you have seen, things are not so simple when calculating calories lost during physical activity. Two of the most important variables to consider are race pace and activity time . And of course, you also have to take your body weight into account . There is an online running calorie calculator , but we will also show you in a data table the calories you could burn depending on your weight, pace and running time.

We said that by running 1 km at a moderate pace, you can burn about 60 calories. We know that the time it takes to run 1 km is about 5 minutes for most people. Thus, we can now estimate how many total calories would be expended depending on the race time. More or less, you would spend about 60 calories for every 5 minutes.

Pace is usually measured in miles per hour (mph) . As a general rule, the following rhythms are considered:

• Low pace : 4-6 mph
• Moderate pace : 6-9 mph
• Brisk pace : 9-14 mph

Look at the following table, which will be for different running times depending on body weight and assuming we will run at a moderate pace (6-9 mph) :

And how many calories are spent running fast? And at a slow trot?

After having an estimate of the  calories you burn running at a medium pace , you may be curious to also know how many calories you burn running at a slower or very fast pace . To make things easier for you, we have a calculator here. Were you looking for a calorie calculator for running in Excel ? Do not look any further! You can use our online calculator by entering the data right here.

The calculator parameters are in English. You will see that it is very easy to enter the data.

The first thing is the "Activity" box, where you have to select your race pace or activity. Each option means the following:

- "Slow pace (4-6 mph)": Slow speed.

- "Moderate pace (6-9 mph)": Moderate speed.

-  "Brisk pace (1-2 mph)" : Energetic or fast speed.

-  "Marathon" : Marathon pace.

- "Cross country": Running across the field.

In the "Body Weight" box, you have to indicate your body weight in kilograms ("kg"), pounds ("lb") or stones ("st").

In the "Duration" box, you must indicate the time of the activity, that is, how long you will be running. You can do it in seconds, minutes, hours or days.

- "Seconds"

- "Minutes"

- "Hours"

- "Days"

Finally, click the black "Calculate" button to calculate your running calories . The calculator will indicate the total calories burned. Below, in the "Calories per Hour" box, you can also see the total calories burned in one hour of running.

Calories Burned Running Calculator

Inch Calculator

How can I know the calories lost when running at home?

For this, it is best to use the treadmill calorie calculator . Most modern treadmills come with this feature. Some home treadmills even incorporate hand placement sensors to measure heart rate, which will offer greater accuracy in measuring actual calories burned. Additionally, treadmills will count calories taking into account the device's incline settings and speed. The best treadmills will come with a computer  where you can enter data such as your gender, age and weight, which will be taken into account for the calorie count.

The two best running machines with a computer and calorie counter are these:

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And is there any way to know the calories consumed when running anywhere?

Yes, in this case, the most advisable are smart watches with a heart rate monitor, which will be able to monitor all the activities you do anywhere. There are very economical options for watches that incorporate a calorie calculator.

Two good options for their good price and quality are these calorie counter watches :

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Is there a formula to calculate how many calories are burned by running?

Well, this is complicating your life by having as many tables and calculators as we have shown on hand. However, for the most curious, we will explain a mathematical formula. 

The calculation formula is based on the meters per second that a person travels to obtain the calories consumed. We have said that it usually takes 5 minutes to run 1 kilometer at a normal pace. The first thing will be to calculate how many meters are traveled in 1 second.

We convert the 5 minutes into seconds: 5 min x 60 seconds = 300 seconds

We convert 1 km into meters: 1000 m

Now, we divide 1000 m / 300 seconds and we get 3.33 m/s. This means that a person will cover approximately 3.33 meters per second running at a normal or moderate pace. This information is important, since we will need it for the formula.

The formula would be the following:

• Calories burned per minute = (0.035 X body weight in kg) + ((Velocity in m/s ^ 2) / Height in m)) X (0.029) X (body weight in kg)

Suppose a person is 1.7 m tall, weighs 70 kg, and runs at 3.33 meters per second (a moderate pace for most).

- We multiply the body weight in kilograms by 0.035. E.g. 0.035 x 70 = 2.45

- We square the speed (or velocity) in meters per second by multiplying this by itself. E.g. 3.33 x 3.33 = 11.09

- We divide the previous result by the height in meters. Ex. 11.09 ÷ 1.7 = 6.52

- We multiply this last result by 0.029 and by the body weight in kg. Ex. 6.52 x 0.029 x 70 = 13.23

- We add this last result with the first result we calculated. E.g. 13.23 + 2.45 = 15.78

This means that someone who is 1.7 m tall and 70 kg will typically burn 15.78 calories per minute running on a flat surface at a speed of 3.3 m/s. 

Let's check! Suppose it takes us 4 or 5 minutes to cover 1 km running at a normal pace. We multiply the 15.78 calories of the result by 4 or 5 minutes:

• 15.78 calories x 4 minutes = 63.12 calories
• 15.78 calories x 5 minutes = 78.9 calories

If we consult the calorie table that we showed at the beginning and see how many calories a 70 kg person burns by running for 5 minutes, the figure is 60-78 calories. The formula result is pretty close! TRUE?

By the way! If your height is in inches and your weight is in pounds, you can also use the formula.

- Divide your height in inches by 39.37 to convert it to meters.

- Divide your weight in pounds by 2.205 to convert it to kilograms.

Once you have converted this data, you can put it into the formula.

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Frequent questions

Thank you very much for following us here! We've put a lot of effort into collecting all this information and we're so glad you learned. Now you have many ways to calculate exercise calories! You can check the time and body weight tables, the automatic calculator or even the formula. If you have more questions about this topic, we answer many frequently asked questions about the calories burned when jogging or running. .

Can I increase the number of calories expended running or jogging?

Yes. One of the things you have learned is that the total amount of calories burned when exercising depends on your body weight. So all you have to do is add ballast to your body during the race. 

What can you use? There are weighted anklets, wristbands or gloves and weight vests to make the exercise more difficult. You can buy these accessories with different weights. It's very simple: if you add ballast (extra weight) to your body, you will burn more calories while running.

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In 1 hour running how many calories do you burn?

This will depend on your body weight and pace. We will use the example of a 60 kg woman and a 70 kg man to answer your question. This way you can get an idea about 1 hour of jogging and the calories burned.

70 kg man running for 1 hour :

• Slow pace :  441 - 720 calories per hour
• Moderate pace : 720 - 941 calories per hour
• Ritmo rápido: 941 - 1691 calorías por hora

60 kg woman running for 1 hour :

• Slow pace :  378 - 617 calories per hour
• Moderate pace :  617 - 806 calories per hour
• Fast pace :  806 - 1449 calories per hour

These are estimates, since it is impossible to know exactly the number of calories consumed after 1 hour running, since factors such as weather, terrain, the person's fitness level, age...

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How many calories are burned in 20 minutes jogging?

As in the previous case, we will give you examples of a woman (60 kg) and a man (70 kg) at different running speeds.

70 kg man running for 20 minutes :

• Slow pace :  147 - 240 total calories
• Moderate pace :  240 - 314 total calories
• Fast pace :  314 - 564 total calories

60 kg woman running for 20 minutes :

• Slow pace :  126 - 206 total calories
• Moderate pace :  206 - 269 total calories
• Fast pace :  269 - 483 total calories

How many calories do 10 minutes running burn?

In this case, the examples for 10 minutes of jogging and calories expended would be the following:

70 kg man running for 10 minutes :

• Slow pace :  74 - 120  total calories
• Moderate pace :  120 - 157 total calories
• Fast pace :  157 - 282 total calories

60 kg woman running for 10 minutes :

• Slow pace :  63 - 103  total calories
• Moderate pace :  103 - 134 total calories
• Fast pace : 134 - 242 total calories

How many calories do 15 minutes running burn?

For 15 minutes of running, the estimates are as follows:

70 kg man running for 15 minutes :

• Slow pace :  110 - 180 total calories
• Moderate pace :  180 - 235 total calories
• Fast pace :  235 - 423 total calories

60 kg woman running for 15 minutes :

• Slow pace :  95 - 154 total calories
• Moderate pace :  154 - 202 total calories
• Fast pace :  202 - 362 total calories

How many calories do 30 minutes of running burn?

The examples for 30 min of jogging and calories expended would be the following: 

70 kg man running for 30 minutes :

• Slow pace :  221 - 360 total calories
• Moderate pace :  360 - 470 total calories
• Fast pace :  470 - 845 total calories

60 kg woman running for 30 minutes :

• Slow pace :  189 - 309 total calories
• Moderate pace :  309 - 403 total calories
• Fast pace :  403 - 725 total calories

As you can see, running for half an hour already produces an interesting caloric expenditure. This, combined with a fat loss diet, will help you in your weight loss goals.

How many calories do 40 minutes of jogging burn?

Examples of calories burned when running 40 minutes would be the following:

70 kg man running for 40 minutes :

• Slow pace :  294 - 480 total calories
• Moderate pace :  480 - 627 total calories
• Fast pace :  627 - 1127 total calories

60 kg woman running for 40 minutes :

• Slow pace :  252 - 412 total calories
• Moderate pace :  412 - 538 total calories
• Fast pace :  538 - 966 total calories

How many calories are burned when running 3 km?

In general, it's about 180 calories for the average person, but keep in mind that you also have to consider the person's weight and pace.

70 kg man running 3 km :

• Slow pace :  110 - 180 total calories
• Moderate pace :  180 - 235 total calories
• Fast pace :  235 - 423 total calories

60 kg woman running 3 km :

• Slow pace :  95 - 154  total calories
• Moderate pace :  154 - 202 total calories
• Fast pace : 202 - 362 total calories

How many calories are burned in 5 km running?

Typically, it's about 300 calories, although weight and cadence should be taken into account. 

70 kg man running 5 km :

• Slow pace :  184 - 300 total calories
• Moderate pace :  300 - 392 total calories
• Fast pace :  392 - 704 total calories

60 kg woman running 5 km :

• Slow pace :  158 - 257 total calories
• Moderate pace :  257 - 336 total calories
• Fast pace :  336 - 604 total calories

How many calories are burned in 6 km running?

Generally, we talk about about 360 calories on average. Let's look at more realistic examples taking into account body weight and cadence.

70 kg man running 6 km :

• Slow pace :  221 - 360 total calories
• Moderate pace :  360 - 470 total calories
• Fast pace :  470 - 845 total calories

60 kg woman running 6 km :

• Slow pace :  189 - 309 total calories
• Moderate pace :  309 - 403 total calories
• Fast pace :  403 - 725 total calories

How many calories are burned running 10 km?

For 10 km the calories burned are usually around 600 . Taking into account the weight and pace of the person, we propose the following examples:

70 kg man running 10 km :

• Slow pace :  368 - 600 total calories
• Moderate pace :  600 - 784 total calories
• Fast pace :  784 - 1409 total calories

60 kg woman running 10 km :

• Slow pace :  315 - 515 total calories
• Moderate pace :  515 - 672 total calories
• Fast pace :  672 - 1208 total calories

When running how many calories do you burn?

Although it is not easy to know this 100%, we have seen several estimation methods. If you are not excessively overweight but want to lose a few kilos, the important thing is that you start running three times a week. Estimating the amount of calories lost will help you better organize your diet, as you will know if you can eat more or less depending on the amount of exercise performed.

Check our tables of calories expended according to your weight or the running calorie calculator that we have provided. If you plan to jog indoors, you can calculate calories with the treadmill. 

Was this guide useful for calculating calories  burned running or calories per kilometer running? It's time to start running! If this is your first time doing physical activity or jogging, it may be helpful to talk to your doctor first. He can see physical condition and your medical history. He will be able to advise you on how long you can run to start.