Calculate Calories Burned While Running
Find out exactly how many calories you burn during your runs based on your weight, distance, pace, and terrain.
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Running Calorie Calculator
Calories Burned:
-- calories
This is approximately equivalent to:
- -- slice(s) of pizza
- -- chocolate bar(s)
- -- banana(s)
- -- hour(s) of walking
Calories Burned:
-- calories
This is approximately equivalent to:
- -- slice(s) of pizza
- -- chocolate bar(s)
- -- banana(s)
- -- hour(s) of walking
How Calories Are Calculated
Our calorie calculator uses the Metabolic Equivalent of Task (MET) formula, which is based on scientific research on energy expenditure during physical activities.
The calculation takes into account:
- Your body weight (heavier individuals burn more calories)
- Running speed (faster running burns more calories per minute)
- Duration or distance of your run
- Terrain type (hills and trails require more energy)
The formula used is: Calories = MET × Weight (kg) × Time (hours)
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Understanding Calories and Running
Factors Affecting Calorie Burn
Many factors influence how many calories you burn while running:
- Body Weight: Heavier runners burn more calories
- Running Economy: Experienced runners are more efficient
- Terrain: Hills and uneven surfaces increase calorie burn
- Weather: Extreme temperatures can increase energy expenditure
- Fitness Level: As you get fitter, you may burn fewer calories
Running for Weight Loss
If weight loss is your goal, keep these points in mind:
- One pound of fat equals approximately 3,500 calories
- Combine running with a healthy diet for best results
- Mix high-intensity and low-intensity runs
- Build muscle through strength training to increase resting metabolism
- Be consistent - regular running is key for long-term weight management
Nutrition and Recovery
Proper fueling is essential for running performance and recovery:
- Don't create too large a calorie deficit if training intensely
- Consume protein and carbs within 30-60 minutes after long runs
- Stay hydrated before, during, and after running
- Consider your running goals when planning your diet
- Listen to your body's hunger signals
More Useful Running Calculators
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