How Many Cal Burned Running

Running is not just a mode of transportation; it is also a great way to stay active and burn calories. As a passionate runner myself, I understand the desire to know exactly how many calories are burned during a run. In this article, I will delve deep into the topic of calorie burn while running, providing you with all the details you need to know.

The Science Behind Calorie Burn

Before diving into the specifics of calorie burn during running, it’s important to understand the science behind it. Calories are a unit of energy, and our bodies require energy to perform various activities, including running. When we run, our muscles contract, and this requires energy from the calories stored in our bodies.

The number of calories burned during a run depends on several factors, including:

  • Body weight: A heavier individual burns more calories while running compared to someone who weighs less.
  • Running speed: Running at a faster pace burns more calories per minute compared to a slower pace.
  • Running distance: The longer the distance, the more calories you will burn.
  • Terrain: Running uphill or on uneven surfaces requires more effort and therefore burns more calories.
  • Effort level: The more effort you put into your run, the more calories you will burn.

Calculating Calorie Burn

Now that we understand the factors that influence calorie burn, let’s look at how we can calculate it. The most commonly used method is the MET (Metabolic Equivalent of Task) system. MET represents the amount of energy expended while performing a specific activity.

To calculate your calorie burn during running, you can use the following formula:

Calories burned = MET value x body weight in kilograms x running time in hours

For example, if you weigh 70 kilograms and run at a speed of 10 kilometers per hour for 1 hour, and the MET value for running is 8, the calculation would look like this:

Calories burned = 8 x 70 x 1 = 560 calories

Factors to Consider

While the formula provides a general estimate, it’s important to note that it may not be entirely accurate for everyone. Each individual’s metabolism, running efficiency, and overall fitness level can vary, impacting the actual number of calories burned.

Additionally, keep in mind that calories burned during running only account for the calories expended during the activity itself. Your total daily caloric expenditure also includes calories burned at rest and during other activities throughout the day.


Running is an excellent way to burn calories and stay fit. By understanding the factors that influence calorie burn and using the appropriate calculation methods, you can get a rough estimate of how many calories you burn during your runs. Remember, it’s essential to listen to your body, enjoy the process, and focus on overall health and well-being rather than solely on calorie burn.