Calories Burned Running Calculator
Estimate calories burned running from your pace, weight, incline, and time using the ACSM running equation. Free.
Independently verified for accuracy
Calculator by Toolsloft ↗- Calories burned
- 374.71
- Calories per minute
- 12.49
- Intensity (METs)
- 10.2
This calculator estimates the calories you burn running from your pace, body weight, incline, and time. It uses the ACSM running equation, which separates running from walking and captures how faster paces and uphill grades raise energy use. Enter your weight in pounds or kilograms.
How this is calculated
It applies the American College of Sports Medicine running metabolic equation: oxygen use VO2 (ml/kg/min) equals 3.5 plus 0.2 times speed in metres per minute plus 0.9 times speed times the fractional grade. Calories per minute equal VO2 times body weight in kilograms divided by 200, based on 5 kcal per litre of oxygen. The equation is validated for running paces above roughly 5 mph.
How to use
- Enter your running speed in miles per hour.
- Enter your body weight and choose pounds or kilograms.
- Set the incline percent and duration, then read the calories burned.
Examples
- 6.0 mph, 70 kg, 30 min, flat:
about 375 calories - 7.5 mph, 160 lb, 40 min, 2% incline:
about 687 calories
FAQ
- Why is running burn higher than walking at the same speed?
- Running is less mechanically efficient than walking and demands more oxygen per minute, so the ACSM running equation uses a steeper coefficient for speed than the walking equation. At a shared brisk pace, running burns more.
- Does body weight change the result?
- Yes. Calorie burn scales directly with body weight in the formula, so a heavier runner burns more calories over the same distance and time than a lighter runner at the same pace.
- Is treadmill incline the same as the grade field?
- Yes. Set the incline field to your treadmill grade percent. The equation adds the extra oxygen cost of running uphill, so a 2 percent incline raises the estimate above a flat run.