running Calorie

Running Calories Burned Calculator is a tool that allows you to easily calculate the number of calories burned while running by simply entering your running speed, running time, and weight. If you know your running speed, you can calculate ``calories burned'', ``amount of fat burned'', and ``distance run'' depending on the running time, such as 30 minutes or 1 hour.

Calories Burned
-kcal
Fat Burned
-g
Distance Run
-km

How to Use

  1. Enter "Running Speed", "Running Time", and "Weight".
  2. "Calories Burned", "Fat Burned", and "Distance Run" will be displayed.

What is Running Calories?

Running burns energy, resulting in calorie consumption. It is one of the aerobic exercises that many people incorporate into their routines for health maintenance, weight loss, and fat burning. The amount of calories burned depends on the running speed, weight, and exercise duration.

Factors Affecting Calorie Consumption

Running Speed (METs)

METs (Metabolic Equivalent of Task) represents the intensity of activity.

  • The slower you run, the lower the calorie consumption but the higher the fat-burning ratio.
  • The faster the speed, the higher the calorie consumption but the lower the fat-burning ratio.

Weight

  • The heavier you are, the more calories you burn for the same exercise.

Running Time

  • The longer you run, the more calories you consume.

What is METs (Metabolic Equivalent of Task)?

METs is an indicator of activity intensity, based on the energy consumption at rest. 1 MET corresponds to the amount of oxygen and calorie consumption at rest (e.g., sitting).

The higher the intensity of the exercise, the higher the METs value, leading to increased calorie consumption.

Activity METs Value Description
Resting (sitting) 1.0 Baseline for rest
Very slow running (6.4 km/h) 7.0 A very slow pace in running
Slow running (8.0 km/h) 8.3 Light jogging; conversational pace
Moderate speed (9.7 km/h) 9.8 Comfortable running pace
Slightly fast (11.3 km/h) 11.0 Endurance run training pace
Fast pace (12.9 km/h) 11.5 A pace where you start sweating a lot
Very fast running (14.5 km/h) 12.8 High-intensity training or competitive running (e.g., 5 km race pace)
Sprint (16 km/h) 18.0 Sprint or interval training, very high load

Running Calorie Calculation Method

Formula for Calories Burned from Running

Calories Burned (kcal) = METs × Weight (kg) × Time (h)

  • METs: A unit representing the intensity of activity.
  • Weight: The body weight.
  • Time: The exercise time in hours.

Formula for Fat Burned from Running

Fat Burned (g) = Calories Burned × Fat Burning Ratio / 100

Guide for METs, Running Speed, and Fat Burning Ratio

METs Example Running Speed Fat Burning Ratio (%)
7 Very slow running (6.4 km/h) 30%
8.3 Slow running (8.0 km/h) 25%
9.8 Moderate speed (9.7 km/h) 20%
11 Slightly fast (11.3 km/h) 15%
11.5 Fast pace (12.9 km/h) 12%
12.8 Very fast running (14.5 km/h) 10%
18 Sprint (16 km/h) 8%

Notes

This tool is available for free.

※This program is created and confirm the operation in PHP8.1.22.
※If you have any inquiries, opinions, or requests that you would like to make, please fill out the following form