Calories burned running
Running burns more calories per minute than most activities, and the amount rises quickly with speed. Pace matters more than people expect.
That is roughly the energy in about 6.5 bananas, about 5.5 rotis or about 4 samosas.
At every effort level
| Effort | MET | Calories for 60 min |
|---|---|---|
| Easy jog | 7 | 490 kcal |
| Steady run, about 10 km/h | 9.8 | 685 kcal |
| Fast run, about 12 km/h | 11.8 | 825 kcal |
Calories burned running, by weight and time
At a regular pace (Steady run, about 10 km/h).
| Body weight | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|
| 50 kg | 245 kcal | 370 kcal | 490 kcal | 735 kcal |
| 60 kg | 295 kcal | 440 kcal | 590 kcal | 880 kcal |
| 70 kg | 345 kcal | 515 kcal | 685 kcal | 1030 kcal |
| 80 kg | 390 kcal | 590 kcal | 785 kcal | 1175 kcal |
| 90 kg | 440 kcal | 660 kcal | 880 kcal | 1325 kcal |
Good to know
- An easy jog is much lighter than running 10 km/h or faster.
- Hills and uneven ground raise the effort.
These are estimates for an average adult, based on the Compendium of Physical Activities. Your real figure depends on your fitness, technique and effort. This is general guidance, not medical advice.
Questions people ask
How many calories does an hour of running burn?
At a regular pace, a 60 kg person burns about 590 kcal, a 70 kg person about 685 kcal and an 80 kg person about 785 kcal in an hour. Taking it easy (easy jog) burns about 490 kcal for a 70 kg person, and going hard (fast run, about 12 km/h) about 825 kcal.
How many calories does 30 minutes of running burn?
At a regular pace, about 295 kcal for a 60 kg person, 345 kcal for 70 kg and 390 kcal for 80 kg. Use the calculator above to enter your own weight and time.
How is the number worked out?
Calories burned = MET x your weight in kg x time in hours. A MET says how many times more energy an activity uses than sitting still. For running we use 7 (easy), 9.8 (regular) and 11.8 (hard). These values follow the Compendium of Physical Activities, a standard research list, and are averages for adults.
How accurate is this?
It is an estimate, usually within about 20 percent. Your fitness, technique, body build and how hard you really work all change the true figure, and fitness watches can differ from it too. Use it to compare activities and plan, not as an exact count.
Is running good for weight loss?
Any activity that gets you moving helps, and the best one is the one you will keep doing. Weight depends on what you eat as much as what you burn. As a very rough rule, around 7,700 kcal is about 1 kg of body fat, but real results vary from person to person. If you have a health condition, check with a doctor before starting something new.
