Running Calorie Calculator

Your details

Your body weight. Heavier runners burn more calories per mile.
lb
Total running distance for this session.
miles
The whole-minute part of your pace per mile (or per km in metric mode).
min
The seconds part of your pace per mile (or per km in metric mode).
sec
Average slope of the run. Positive = uphill, negative = downhill. Use 0 for flat ground or a treadmill set to 0%.
%
Used only to estimate your resting metabolic rate for the net-calorie calculation.
Used with sex and height to estimate resting metabolic rate via Mifflin-St Jeor.
years
Your standing height, used to estimate resting metabolic rate.
in
Calories burned (gross)Moderate session
417kcal

Total energy expended during the run (includes resting metabolism)

Calories burned (net)383kcal
Calories per mile139.1kcal/mi
Estimated fat burned0.11lb
Run duration30min
MET value11.5
417 kcal
Light<200Moderate200-500High intensity500-800Very high800+

This run burns approximately 417 calories.

  • You burn roughly 417 gross calories (383 net) over 3 miles.
  • At your weight and pace that is about 139 kcal per mile, a useful figure for race fueling plans.
  • This session contributes roughly 0.109 lb of body-fat equivalent (net calories / 3,500 kcal per lb).

Next stepTo reduce fatigue and improve performance, aim to replace at least 30-60 g of carbohydrate per hour on runs longer than 60 minutes.

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