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Running is one of the most effective calorie-burning exercises available. On average, running burns between 60 and 100 kcal per kilometre, depending on your body weight and pace. A 70 kg person running at a moderate pace of 10 km/h burns approximately 70–75 kcal per kilometre — meaning a 5 km run burns around 350–375 kcal, and a 10 km run burns around 700–750 kcal.
The exact number varies significantly from person to person. Body weight is the single biggest factor: a 90 kg runner burns roughly 50% more calories per kilometre than a 60 kg runner at the same pace. Speed also matters, but less than most people expect — the difference in calories burned per kilometre between a 9 km/h jog and a 12 km/h run is smaller than the difference caused by a 15 kg change in body weight.
Here is how many calories a typical runner burns per kilometre at a moderate pace (around 10 km/h), broken down by body weight:
50 kg — approximately 50 kcal/km · 60 kg — approximately 60 kcal/km · 70 kg — approximately 70 kcal/km · 80 kg — approximately 80 kcal/km · 90 kg — approximately 90 kcal/km · 100 kg — approximately 100 kcal/km
This simple rule — roughly 1 kcal per kg per kilometre — is a useful mental shortcut for estimating your calorie burn on the go. Our running calorie calculator above gives you a more precise result using the full MET formula, including your pace and sex.
For a 70 kg runner at moderate pace, here are typical calorie estimates by race distance:
5K (5 km) — approximately 350–400 kcal. A great beginner workout and easy to fit into a lunch break. · 10K (10 km) — approximately 700–800 kcal. Equivalent to a full meal for most people. · Half marathon (21.1 km) — approximately 1,400–1,600 kcal. At this distance, mid-run fuelling with gels or snacks becomes important. · Marathon (42.2 km) — approximately 2,800–3,200 kcal. Close to a full day's calorie intake. Proper carbohydrate loading beforehand is essential to avoid hitting the wall.
Use the distance-specific calculators linked in the navigation above for more detailed estimates, including finish time predictions and fuelling guides for longer races.
Our calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by sports scientists and exercise physiologists worldwide. The formula is:
kcal = MET × body weight (kg) × duration (hours)
MET is a number that describes how hard your body is working relative to rest. Sitting still has a MET of 1.0. Walking briskly has a MET of around 3.5–4.0. Running at an easy jogging pace has a MET of around 7.0. Sprinting at full effort reaches a MET of 14.0 or higher.
We map seven pace levels — from brisk walk to sprint — to calibrated MET values based on published exercise science data. A female adjustment factor (approximately 10% lower) is applied when selected, reflecting the physiological differences in average metabolic rate between males and females at the same effort level.
Running on a treadmill burns slightly fewer calories than outdoor running at the same pace — typically around 3–5% less. This is because there is no wind resistance and the belt assists leg turnover slightly. However, the difference is small enough that for most practical purposes, the same calculator can be used for both. Our dedicated treadmill calorie calculator also lets you add incline, which significantly increases calorie burn — every 1% of gradient adds approximately 10–15% more energy expenditure.
Running is highly effective for weight loss because of the volume of calories it burns per hour compared to most other exercises. A 70 kg person running for 30 minutes at a moderate pace burns approximately 350–400 kcal — equivalent to a large banana and a handful of nuts, or two slices of bread. Over a week of five 30-minute runs, that is 1,750–2,000 kcal burned from exercise alone.
One kilogram of body fat contains approximately 7,700 kcal of stored energy. This means that, all else being equal, burning an extra 500 kcal per day through running would theoretically result in around 0.5 kg of fat loss per week. In practice, the body is more complex than this equation suggests — but running consistently remains one of the most evidence-backed tools for long-term weight management.
It is worth noting that running also increases appetite in many people, particularly beginners. Tracking your calorie burn with a tool like this one can help you make informed decisions about how much to eat back after a run, rather than guessing.
If you want to maximise calorie burn from running, there are several effective strategies. Increase distance gradually — the total kcal burned is directly proportional to how far you run, so adding kilometres is the most reliable way to burn more. Add hills or incline — running uphill dramatically increases energy expenditure. Try interval training — alternating between hard efforts and easy recovery periods burns more calories per minute than steady-state running. Run with a vest or pack — adding weight increases the energy cost of every step. And of course, as you get fitter and your body weight changes, recalculate regularly — the numbers shift as you do.
Longer, practical reading on running and calorie science:
How to Start Running When You're Completely Out of Shape — an eight-week walk-run plan for absolute beginners.
What to Eat Before and After Running — timing, fasted running, and mid-run fuelling explained.
Why Every Calorie Tracker Gives You a Different Number — what your watch actually measures, and how accurate it is.
You can also read how this calculator works — the MET formula, its scientific sources, and its known limitations.