Calories burned running calculator

Frequently asked questions

Why do faster paces burn more calories per minute?

Running at a higher pace demands greater energy output per unit of time, which is captured by a higher MET value. The calculator steps MET from 8.3 at 5.0 mph up to 12.8 at 8.6 mph, reflecting how oxygen consumption and heat production rise with speed.

Does a heavier runner always burn more calories at the same pace?

Yes, within this model. The MET formula multiplies intensity by body weight in kilograms, so a heavier runner expends more energy to sustain the same speed over the same time. This is a built-in feature of the metabolic scaling approach, not an artifact of the calculator.

How does running compare to walking for calorie burn?

Running MET values (roughly 8 to 13) are substantially higher than walking MET values (roughly 2.5 to 5.0), so running burns more calories per minute at any given body weight. Over the same distance, the gap narrows somewhat because walking takes longer, but running still tends to produce a higher total for equal time spent.

Can I use this estimate to plan a calorie deficit?

You can use it as a rough guide, but the MET approach is a population-level model. Individual running economy, fitness level, heat, and terrain all shift the real expenditure. Treat the output as a ballpark figure and adjust based on measured progress over time.