Calories burned during Running 5 mph — calculator and tables
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.
Running 5 mph calorie calculator
Enter your body weight and duration to estimate calories burned for your own session.
Formula: calories per minute ≈ MET × 3.5 × body weight in kg ÷ 200.
Estimated burn
| Session | — |
| Calories / minute | — |
Calories by body weight
| Body weight | 30 minutes | 60 minutes | 90 minutes |
|---|---|---|---|
| 55 kg / 121 lb | 240 kcal | 479 kcal | 719 kcal |
| 70 kg / 154 lb | 305 kcal | 610 kcal | 915 kcal |
| 85 kg / 187 lb | 370 kcal | 741 kcal | 1111 kcal |
| 100 kg / 220 lb | 436 kcal | 872 kcal | 1307 kcal |
Calories by duration for a 70 kg person
| Duration | Estimated calories |
|---|---|
| 10 minutes | 102 kcal |
| 15 minutes | 153 kcal |
| 30 minutes | 305 kcal |
| 45 minutes | 458 kcal |
| 60 minutes | 610 kcal |
| 90 minutes | 915 kcal |
What changes the calorie burn?
Body weight, pace, technique, slope, resistance, rest time and fitness level can all change the real energy cost. MET values are averages, so the number is best used for planning rather than precision.
How to use Running 5 mph in a weight-management plan
- Choose a frequency you can repeat consistently.
- Increase time, pace or resistance gradually.
- Do not automatically eat back every exercise calorie if fat loss is the goal.
- Use weekly trends in body weight, waist and fitness, not one workout number.
- Balance activity with sleep, recovery and enough protein.
Frequently asked questions
How many calories does running 5 mph burn in 30 minutes?
For a 70 kg adult, running 5 mph at about 8.3 METs burns roughly 305 calories in 30 minutes. Heavier bodies usually burn more and lighter bodies usually burn less.
How many calories does running 5 mph burn in 60 minutes?
For a 70 kg adult, running 5 mph burns roughly 610 calories in 60 minutes using the MET estimate.
Is running 5 mph good for weight loss?
Running 5 mph can support weight loss when it helps create a sustainable calorie deficit. Food intake, consistency, recovery and total weekly activity matter more than one session estimate.
Why are calorie-burn estimates different across watches and calculators?
Different tools use different assumptions for METs, heart rate, body size, efficiency and intensity. Treat every result as an estimate, not a precise measurement.
Related exercise tools
Method and sources
Estimates use standard MET-based calculations and the EKCal methodology. See Sources & Methodology. This page was last reviewed 2026-07-09.