How Many Calories Does Running Burn?
A 70 kg person burns about 291 calories in 30 minutes of Running; the figure rises with body weight and duration.
Running calorie calculator
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This is an estimate; it varies with intensity, fitness and metabolism.
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How many calories does Running burn?
Running at a moderate pace (about 8 km/h) is a cardio activity that burns a lot of calories in a short time.
In running, the energy spent per unit of distance changes relatively little with speed, so covering the same distance faster mainly changes the time it takes rather than the total. A slow long run and a fast short one can reach similar totals.
Running calories by weight and duration
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 104 | 208 | 311 | 415 |
| 60 kg | 125 | 249 | 374 | 498 |
| 70 kg | 145 | 291 | 436 | 581 |
| 80 kg | 166 | 332 | 498 | 664 |
| 90 kg | 187 | 374 | 560 | 747 |
| 100 kg | 208 | 415 | 623 | 830 |
| 110 kg | 228 | 457 | 685 | 913 |
| 120 kg | 249 | 498 | 747 | 996 |
The figures above assume a pace of about 8 km/h on level ground. At this pace a 30-minute run covers roughly 4 km.
Values in the table are kilocalories (kcal), calculated as MET × weight × time; this page uses a MET value of 8.3 for Running. Use the calculator above for figures in between.
What changes the calories burned by Running?
- Pace: faster running raises the per-minute figure; the table is based on a moderate pace.
- Terrain and gradient: trails and hills sit above asphalt at the same speed.
- Walking breaks: sessions that mix running with walking lower the average intensity.
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Frequently asked questions
How many calories does Running burn in one hour?
A 70 kg person burns about 581 calories in one hour (60 minutes) of Running. Heavier people and longer sessions burn more.
How does body weight affect calories burned by Running?
Calories burned rise with body weight: a 90 kg person burns about 374 calories in 30 minutes of Running, while a lighter person burns less in the same time.
How long does it take to burn 300 calories with Running?
A 70 kg person burns 300 calories in about 31 minutes of Running. A heavier person reaches the same figure in less time.
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