Running calorie calculator
Estimate calories burned running by body weight, duration and pace. Use it for 5 mph jogging, 6 mph running or faster paces.
Calculate running calories
Estimated burn
— kcal
| Pace | — |
| Calories / minute | — |
| Distance estimate | — |
Running calories quick table
| Pace | 30 min at 70 kg | 60 min at 70 kg |
|---|---|---|
| 5 mph jog | 305 kcal | 610 kcal |
| 6 mph run | 360 kcal | 720 kcal |
| 7.5 mph run | 423 kcal | 845 kcal |
| 8.6 mph run | 470 kcal | 941 kcal |
Frequently asked questions
How many calories does running burn?
Running often burns more calories per minute than walking, but the exact number depends on body weight, pace, duration, terrain and running efficiency.
How many calories does 30 minutes of running burn?
For a 70 kg adult, 30 minutes of running may burn roughly 300 to 450 calories depending on pace.
Is running better than walking for weight loss?
Running burns more calories per minute, while walking is easier to repeat for many people. The best choice is the one you can do consistently without injury.
Should beginners run every day?
Many beginners do better with rest days, walking days or strength training days between runs to reduce injury risk.