Calories Burned Running Calculator

Updated On:

March

Joe Armeli | DPT

Calories Burned / Energy Expenditure Calculator

Calories Burned Calculator

Estimate your energy expenditure based on your run details

Weight (lbs)

Distance (miles)

Time (minutes)

Age (optional)

Gender (optional)

Average Heart Rate (optional)

Results

Method	Calories Burned
MET Method
Simple Estimate

Note: The results are estimates and may vary based on individual factors.

How It Works

The MET Method estimates calories burned based on the metabolic equivalent (MET) value, which is derived from your running pace. The formula used is:

Pace (min/mile) = Time ÷ Distance
Speed (mph) = 60 ÷ Pace
MET = 1 + 1.53 × Speed (mph)
Calories Burned = MET × (Weight in kg) × (Time in hours)

The Simple Estimate method uses a rough rule of thumb: Calories Burned = Distance (miles) × Weight (lbs) × 0.75

These calculations are intended for general estimates. For personalized advice, consult with a nutrition or fitness professional.

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About the author, Joe Armeli DPT

I'm Joe Armeli, a Doctor of Physical Therapy, Certified Athletic Trainer and Certified Strength and Conditioning Specialist, a movement enthusiast, and a fellow runner. I'm here to help you achieve your physical health and performance goals, whether you're just starting to run or are a seasoned vet. For questions or concerns, email me at [email protected]. Look forward to hearing from you!