Calories burned running calculator
See what a run burns for your body and pace. You get a range from two published methods, and how much of it is on top of what you’d burn anyway.
Updated
Your run
For 30 minutes at 10 min/mile (6 mph), 65 kg:
270–280extra kcal
On top of what you’d burn anyway. Counting that 30 kcal too, it uses about 300 kcal in total.
Distance: about 4.8 km (3.0 miles), so about 90 extra kcal a mile.
Calories burned running: the key numbers
- Running costs about 0.9 kcal per kg of body weight per km above resting, and about the same at most paces (di Prampero, 1986).
- A mile burns about 90 extra kcal at 65 kg and 140 at 100 kg; a 5k about 280–290 and 440.
- Running faster burns more a minute but about the same per mile: the cost per metre stays fairly constant from about 8 to 20 km/h (Kipp, 2019).
- Runners differ by about 20% in what a kilometre costs them (Lacour and Bourdin, 2015), so any figure is a guide.
- Pooling 34 studies, treadmill and outdoor running used similar oxygen at a 0% or 1% incline (Miller, 2019).
Counting it in your TDEE
If you do this on purpose, add it as exercise on the TDEE calculator. It counts there at 72 to 100% of these extra calories, because the body offsets part of what exercise uses.
How it’s worked out
| Method | Extra kcal | Note |
|---|---|---|
| Compendium of Physical Activities (2024) | 280 | The measured oxygen cost of running at this pace per kg of body weight (code 12050), counting only what’s above resting. |
| di Prampero and colleagues (1986) | 270 | Measured on a treadmill: 0.179 ml of oxygen per kg per metre above resting, the same at every speed tested. Applied to your weight and distance. |
The two methods agree closely. Runners themselves differ by about 20% in what a kilometre costs them (Lacour and Bourdin, 2015), so treat either figure as a guide.
Compare every activity on the calories burned calculator.
Short answers
How many calories does running a mile burn?
About 0.9 kcal per kg of body weight on top of what you’d burn anyway, at most paces. That’s about 90 kcal for a 65 kg woman and 140 for a 100 kg man.
Does running faster burn more calories per mile?
Not much. Faster running burns more a minute but is over sooner. On a treadmill, the cost of each metre above resting was the same at every speed tested (di Prampero, 1986), and it stays fairly constant from about 8 to 20 km/h (Kipp, 2019).
How many calories does a 5k burn?
About 280–290 kcal on top of what she’d burn anyway for a 65 kg woman, and 440 for a 100 kg man, at most running paces.
Does running burn more calories than walking the same distance?
Yes. A mile at 10-minute-mile pace adds about 90 kcal for a 65 kg woman. Walking it at about 3 mph adds about 60–65.
Does running on a treadmill burn fewer calories?
Barely, at normal paces. Pooling 34 studies, treadmill and outdoor running used similar oxygen at a 0% or 1% incline (Miller, 2019). At faster paces air resistance adds to the cost outdoors, and a 1% incline is the usual way to match it (Jones and Doust, 1996).
Sources
Checked against each source on 22 and 23 October 2026
- Herrmann SD, et al. (2024). 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci 13(1):6–12. PMID 38242596
- di Prampero PE, et al. (1986). The energetics of endurance running. Eur J Appl Physiol Occup Physiol 55(3):259–66. PMID 3732253
- Kipp S, Kram R, Hoogkamer W (2019). Extrapolating metabolic savings in running: implications for performance predictions. Front Physiol 10:79. PMID 30804807
- Lacour JR, Bourdin M (2015). Factors affecting the energy cost of level running at submaximal speed. Eur J Appl Physiol 115(4):651–73. PMID 25681108
- Miller JR, et al. (2019). A systematic review and meta-analysis of crossover studies comparing physiological, perceptual and performance measures between treadmill and overground running. Sports Med 49(5):763–82. PMID 30847825
- Jones AM, Doust JH (1996). A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci 14(4):321–7. PMID 8887211
- Weir JB de V (1949). New methods for calculating metabolic rate with special reference to protein metabolism. J Physiol 109(1–2):1–9. PMID 15394301
- Careau V, et al. (2021). Energy compensation and adiposity in humans. Curr Biol 31(20):4659–66. PMID 34453886
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–7. PMID 2305711