Running calories calculator
How many calories does running burn? Estimate calories burned for any distance from your body weight — per run, per km and per hour.
An estimate for flat running. Individuals vary by ±10–20% depending on running economy and body composition.
How it works
Running burns roughly 1 kcal per kilogram of body weight per kilometre, and the total is surprisingly similar whether you run fast or slow — faster just burns it in less time. This calculator uses the common factor of 1.036 kcal/kg/km.
Example: a 70 kg runner burns about 725 kcal over 10 km.
It's an estimate for flat running. Hills, very slow jogging and individual running economy all shift the number, and watches often overestimate.
FAQ
How many calories does a 5K burn?
Roughly 5 × your weight in kg: about 360 kcal for a 70 kg runner.
Do I burn more calories running fast or slow?
Per kilometre, about the same. Per minute, running faster burns more, so a fast run burns the same calories in less time.
Does running in Bangkok's heat burn more calories?
A little — your body works harder to cool itself — but not much. Sweating loses water weight, not fat, so that weight returns when you rehydrate.
Results are estimates for planning training, not medical advice.