How running calories are calculated
This calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used in sports science research: Calories = MET × body weight (kg) × duration (hours). MET values for running range from 5.0 at slow jogging pace to 11.0+ at sub-5:00/km race pace.
Body weight has the single largest impact on calorie burn. A 90kg runner burns 29% more calories than a 70kg runner at the same pace and distance. Pace matters too — a faster pace means higher MET, burning more calories per hour, though the difference per kilometre is smaller than most people expect.
Calorie burn by pace and weight
| Pace | MET | 60kg / 10km | 70kg / 10km | 80kg / 10km | 90kg / 10km |
|---|---|---|---|---|---|
| 4:30/km | 11.0 | 495 | 578 | 660 | 743 |
| 5:00/km | 9.8 | 490 | 572 | 653 | 735 |
| 5:30/km | 9.8 | 539 | 629 | 719 | 809 |
| 6:00/km | 8.0 | 480 | 560 | 640 | 720 |
| 6:30/km | 8.0 | 520 | 607 | 693 | 780 |
| 7:00/km | 7.0 | 490 | 572 | 653 | 735 |
Frequently asked questions
How many calories do you burn running 5K?
A 70kg runner burns approximately 350–400 kcal running 5K at moderate pace. Calorie burn scales directly with body weight. Use the calculator for a precise estimate.
What is MET?
MET (Metabolic Equivalent of Task) is the ratio of your exercise metabolic rate to your resting rate. Running at 5:00/km has a MET of ~11. Calories = MET × weight(kg) × hours.
Does faster running burn more calories?
Per hour yes — faster running has a higher MET. Per kilometre the difference is smaller. Covering the same distance burns roughly similar calories regardless of pace, with faster pace burning slightly more due to higher intensity.