Calories Burned Running: Chart by Weight and Calculator
Last updated
This page provides calorie burn estimates for running. These numbers give you a baseline for a typical adult, but your actual energy use depends on your fitness level, running technique, body composition, and how hard you actually work. Even your favorite fitness trackers only provide estimates.
Use the table below to find an estimate that closely matches your current body weight and running speed.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Jogging, general, self-selected pace (code 12020) | 7.5 | 214 | 268 | 321 | 375 | 429 |
| Running, 4 to 4.2 mph (13 min/mile) (code 12028) | 6.5 | 186 | 232 | 279 | 325 | 371 |
| Running, 5.0 to 5.2 mph (12 min/mile) (code 12030) | 8.5 | 243 | 304 | 364 | 425 | 486 |
| Running, 6-6.3 mph (10 min/mile) (code 12050) | 9.3 | 266 | 332 | 399 | 465 | 532 |
| Running, 6.7 mph (9 min/mile) (code 12060) | 10.5 | 300 | 375 | 450 | 525 | 600 |
| Running, 7 mph (8.5 min/mile) (code 12070) | 11.0 | 314 | 393 | 472 | 550 | 629 |
| Running, 7.5 mph (8 min/mile) (code 12080) | 11.8 | 337 | 422 | 506 | 590 | 674 |
| Running, 8 mph (7.5 min/mile) (code 12090) | 12.0 | 343 | 429 | 514 | 600 | 686 |
| Running, 9 mph (6.5 min/mile) (code 12110) | 13.0 | 371 | 464 | 557 | 650 | 743 |
| Running, 10 mph (6 min/mile) (code 12120) | 14.8 | 423 | 529 | 634 | 740 | 846 |
By duration
For the row “Running, 7 mph (8.5 min/mile)” (11.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 157 | 196 | 236 | 275 | 314 |
| 30 min | 314 | 393 | 472 | 550 | 629 |
| 45 min | 472 | 589 | 707 | 825 | 943 |
| 60 min | 629 | 786 | 943 | 1100 | 1257 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Running, 7 mph (8.5 min/mile): 11.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 393 kcal.
Which row is you?
The rows in the table are separated primarily by running speed and your required effort. You will see options ranging from a general, self-selected jogging pace up to much faster speeds like a six-minute mile. To pick the right row, determine your average pace. If you run on a treadmill, you can match the speed setting directly to the table. If you run outside, use a stopwatch or map your route to find your average minutes per mile. Select the row that best matches your usual training pace and body weight to get your estimate.
What changes the real number
- Terrain changes like hills, sand, or uneven trails require more energy than flat pavement.
- Wind resistance increases your effort, especially when running at faster speeds.
- Your running efficiency and form dictate how much extra energy you expend to maintain your pace.
- Carrying extra gear like a hydration pack or weighted vest increases your total working mass.
Practical tips
- Warm up with a brisk walk before you start running to prepare your muscles and joints.
- Track your distance and time on a known route to calculate your true average pace.
- Wear supportive shoes designed for your foot type to reduce the impact of each stride.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your knees, shins, or feet.
- Chest pressure, fluttering heartbeat, or severe shortness of breath.
- Dizziness, lightheadedness, or feeling faint while running.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.