Calories burned during Running 5 mph — 15 to 60 minutes
Running 5 mph is estimated at about 8.3 METs. A 70 kg person may burn roughly 305 calories in 30 minutes or 610 calories in 60 minutes.
Calories by body weight
| Body weight | 30 minutes | 60 minutes |
|---|---|---|
| 60 kg | 261 kcal | 523 kcal |
| 70 kg | 305 kcal | 610 kcal |
| 80 kg | 349 kcal | 697 kcal |
| 90 kg | 392 kcal | 784 kcal |
Calories by duration for a 70 kg person
| Duration | Estimated calories |
|---|---|
| 15 minutes | 153 kcal |
| 30 minutes | 305 kcal |
| 45 minutes | 458 kcal |
| 60 minutes | 610 kcal |
What changes the calorie burn?
Running burn changes sharply with pace, terrain and fitness. Slower runners may still work very hard at a given speed.
Two people with the same body weight can burn different amounts because movement efficiency, fitness, intensity and rest time differ. MET tables describe an average energy cost, not a laboratory measurement of your session.
How the estimate is calculated
For example, multiply the calories-per-minute estimate by 30 for a half-hour session. The result is rounded because false precision would make the number look more certain than it is.
How to use Running 5 mph in a weight-management plan
- Choose a frequency you can repeat without excessive soreness or injury risk.
- Increase time, pace or resistance gradually rather than changing everything at once.
- Keep daily food intake in view; exercise calories are only one part of total energy balance.
- Include muscle-strengthening work on at least two days each week when appropriate for you.
- Use weekly trends in weight, waist and fitness—not one workout number—to judge progress.
Safety and recovery
Stop and seek medical advice for chest pain, fainting, severe breathlessness or a new injury. People who are pregnant, recently inactive, recovering from surgery or managing a medical condition may need an individualized starting plan.
Method and sources
Estimates use standard MET-based calculations. Public-health guidance generally encourages adults to accumulate regular aerobic activity and muscle-strengthening activity, while recognizing that some activity is better than none. See Sources & Methodology.