Performance gain Weight Loss Performance Gain

This calculator estimates the impact of moderate weight loss (mainly reliable up to 5% of body weight) on your running speed and time per kilometer.
For the calculation to be correct, it must be excess weight compared to race weight.

Enter your weight and reference pace

Estimated results

Relative loss

-- of body weight

Estimated new pace

--:-- min/km

Time gain per km

-- s/km

Gain on a 10 km race

--

Details on the model used

This approximation comes from physiological analyses: in running, carrying less mass costs slightly less energy, which allows running slightly faster at equal intensity.

  • The 1% weight lost ≈ 1% speed gained relationship is mainly valid for modest losses (up to ~5%).
  • To optimize your weight loss, use our calories burned calculator to track your energy expenditure
  • Once your new pace is calculated, you can estimate your new times on different distances
  • Also adapt your training zones according to your new weight
  • Don't forget to calculate your speeds and paces for your daily runs
  • Beyond that, other factors come into play (strength loss, fatigue, lack of energy).
  • This calculation doesn't replace medical or nutritional monitoring.

Use this tool as an order of magnitude to visualize the effect of reasonable weight loss, alongside regular and progressive training.