How Much Do I Burn Running

Running is a fantastic way to stay fit and healthy. Not only does it improve cardiovascular endurance, but it also helps in burning calories and shedding those extra pounds. As an avid runner myself, I have always been curious about how much calories I actually burn during my runs. In this article, I will take a deep dive into the calculations and factors that determine the number of calories burned while running. Strap on your running shoes, and let’s explore the world of calorie burning in running!

Factors Affecting Calorie Burn

The number of calories burned while running varies from person to person and is influenced by several factors. These factors include:

  • Body Weight: The more you weigh, the more calories you will burn while running. This is because it takes more energy to move a heavier body.
  • Running Speed: The faster you run, the more calories you will burn per minute. Running at a higher intensity requires more energy, leading to a greater calorie burn.
  • Running Distance: The longer you run, the more calories you will burn. Running for a longer duration increases the total energy expenditure.
  • Terrain: Running on hilly terrain or uneven surfaces requires more effort, resulting in a higher calorie burn compared to running on flat terrain.
  • Effort Level: Running at a higher intensity or putting in more effort during your run will lead to a higher calorie burn.

Calculating Calorie Burn

Calculating the exact number of calories burned while running can be challenging since it depends on various factors. However, there are a few formulas and methods that can provide a rough estimate. One popular method is to use the MET (Metabolic Equivalent of Task) values, which measures the energy expenditure of different activities compared to the resting metabolic rate.

The formula for estimating calorie burn while running is:

Calories burned = MET value x body weight in kg x duration in hours

For example, if you weigh 70 kilograms and run at a moderate pace of 8 METs for 1 hour, the calculation would be:

Calories burned = 8 (MET value) x 70 (body weight in kg) x 1 (duration in hours) = 560 calories

Keep in mind that this is just an estimate, and individual variations may exist.

Online Calorie Calculators

If you prefer not to do the calculations manually, there are numerous online calorie calculators available. These calculators take into account various factors like age, height, weight, running pace, and duration to estimate the calories burned during a run. Simply input your details, and the calculator will give you an estimate of your calorie burn.

It is essential to remember that these calculators provide an average estimate and may not be entirely accurate for everyone. They can still be helpful as a starting point to track your progress and set fitness goals.


Running is not only a great way to improve fitness but also an effective way to burn calories. The exact number of calories burned during a run depends on several factors like body weight, running speed, distance, terrain, and effort level. While it is challenging to determine the exact calorie burn, methods like using MET values and online calculators can provide a rough estimate.

So lace up your running shoes, hit the pavement, and enjoy the many benefits of running while burning those calories!