Running Calorie Calculator

MET (metabolic equivalent of task) is a measure of exercise intensity. A MET of 1 equals the energy expenditure at rest. Running at a comfortable jog has a MET around 7-8, while sprinting can reach MET 14-16. Higher MET means more calories burned per unit of time.

Heavier individuals burn more calories because it takes more energy to move a larger mass. Calorie expenditure is directly proportional to body weight, which is why the formula multiplies MET by weight in kilograms.

Treadmill running burns slightly fewer calories than outdoor running because there is no wind resistance and the belt assists leg movement. Setting the treadmill incline to 1% approximately compensates for this difference at moderate speeds.

The MET-based formula provides a reasonable estimate within 10-20% of actual calorie expenditure for most people. Individual variation in running economy, terrain, and body composition means actual calories may differ. Fitness trackers with heart rate monitoring can provide more personalized estimates.

Running at a higher speed burns slightly more calories for the same distance due to a higher MET value, but the difference is modest. Running a mile at 6 mph versus 8 mph burns roughly the same total calories because the higher MET is offset by less time spent running.

This depends on your goal. For weight maintenance, replacing burned calories is appropriate. For weight loss, creating a moderate calorie deficit (not replacing all exercise calories) is recommended. Fueling long runs (over 60-90 minutes) with carbohydrates during exercise supports performance.