Running Calorie Calculator
Estimate the energy expenditure (calories) during a running session by considering your weight, distance, speed, elevation gain/loss, as well as environmental conditions (wind, temperature).
Running Calorie Calculator
Accurately estimate your calories burned based on your weight, distance, pace and conditions (elevation, wind, temperature).
2. Calculation details
The calculator uses the metabolic energy cost of running (about 1 kcal/kg/km on flat ground), then adjusts it based on several factors:
- Speed: running faster increases cost per kilometer slightly.
- Elevation gain: each meter of climb adds extra cost (about +2 kcal/kg/100m).
- Descent: cheaper than flat, but some eccentric braking (about −0.5 kcal/kg/100m).
- Wind: a headwind of 10-15 km/h can add 3 to 5% to the cost.
- Temperature: running in very hot (>30°C) or very cold (<5°C) conditions increases energy expenditure slightly (thermoregulation).
- Terrain: technical terrain (trail, mud) increases metabolic cost by 5 to 15%.
These values are theoretical estimates. Individual expenditure varies depending on running economy, experience, morphology. This calculator should not replace medical or nutritional advice.
3. Comparison with other activities
To give you an idea, here are approximate expenditures for a 70 kg person for 1 hour of activity:
| Activity | Approximate consumption (kcal/h) |
|---|---|
| Walking (5 km/h) | ~250-300 kcal |
| Jogging (8-10 km/h) | ~550-650 kcal |
| Running (12 km/h) | ~750-850 kcal |
| Running (15 km/h) | ~950-1050 kcal |
| Cycling (moderate effort) | ~400-500 kcal |
| Swimming (continuous) | ~500-600 kcal |
4. Limitations and tips
- The formula gives an indicative order of magnitude, not a precise medical value.
- Running economy (efficiency) varies: two runners can have up to 20-30% difference in cost for the same pace.
- Training effect: experienced runners are more economical at a given pace.
- Don't forget basal metabolism (calories burned at rest during the day): add 1.2 to 1.4 kcal/min for an average adult (~70-85 kcal/h).
For a complete analysis of your performance:
- Use the speed and pace converter to track your running intensity
- Calculate your optimal training zones to maximize fat burning
- Estimate the impact of weight loss on your performance
- Check optimal running temperature for your efforts