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Running Calorie Calculator
Calories burned on a run, with the per-mile cost.
Results
- Calories
- 562 kcal
- Distance
- 7.2 km (4.5 mi)
- Per mile
- 125 kcal
ACSM running equation
VO₂ = 3.5 + 0.2×(m/min) + 0.9×(m/min)×grade
Running burns roughly 100 calories per mile (1.6 km) for a 70 kg runner, near-independent of pace.
A 70 kg runner burns about 596 calories per hour at 6 mph, or roughly 100 calories per mile (1.6 km). Body weight matters more than speed for total burn.
This calculator uses the ACSM running equation with speed and incline for calories and a per-mile figure.
How to calculate running calories
To calculate running calories, the ACSM equation turns speed and grade into oxygen use and then calories. Distance sets the total; pace mostly sets the time.
Worked example: 6 mph for 30 minutes covers 3 miles and burns about 300 calories for a 70 kg runner.
Frequently asked questions
About 100 calories per mile (1.6 km) for a 70 kg runner. Heavier runners burn more; pace has a smaller effect.
Yes per minute, but similar per mile. Faster running covers more ground in the same time, so total burn rises with distance.
Running burns more per minute, but the best choice is the one you sustain. Both create a deficit when paired with intake control.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.