Running Calorie Calculator
Estimate gross energy during a run using level-running MET values.
This uses the nearest representative level-running speed in the 2024 Adult Compendium. Gross energy includes resting energy during the run.
Calorie expenditure is calculated using MET (Metabolic Equivalent of Task) values, which represent the energy cost of physical activities. We select the nearest published representative running speed, without interpolating MET values.
Formula: Calories = MET × body weight (kg) × duration (hours)
Gross energy includes energy used at rest during the run. Actual energy use varies based on running efficiency, terrain, weather, and individual metabolism.
How we calculate this
Gross kcal ≈ MET × weight (kg) × duration (hours).
Speed determines the nearest Compendium running entry. For published speed ranges we use their midpoint; we do not interpolate MET values. Supported speeds are 2.6–14 mph. Miles and pounds are converted before calculating. The selected MET is displayed with the result.
Sources: 2024 Adult Compendium of Physical Activities: running.
Using your results
Use the estimate to compare runs of different lengths or speeds. It includes the energy your body uses at rest during the run, which helps explain differences from a watch's active-calorie total. Hills, surfaces, and individual running economy also affect energy use.
Common questions
Why is this different from active calories on my watch?
This calculator estimates gross energy, including resting energy during the run. A watch may report energy above rest and use personal sensor data or another model.
Does this account for hills?
No. The lookup uses level-running entries. A hilly course, unusual surface, or carrying a load needs a different activity model.