Free tool · Training
Running calories calculator
Short answer
Running on the flat costs about 1 kcal per kilogram of body weight per kilometre on top of resting, and the cost barely changes with pace. A 70 kg runner covering 10 km burns about 700 kcal net; counting the energy they would have used at rest over 55 minutes makes about 764 kcal gross.
Last reviewed 28 October 20262 published sourcesNot medical advice
Reps keeps track of this for you on iPhone, iPad and Apple Watch.
Get Reps freeRunning calories calculator
For running on the flat. Add your time to include the calories you would have burned at rest anyway.
Enter your weight and how far you ran.
Runs entirely in your browser. Nothing you type is saved or sent anywhere.
| Body weight | 5 km | 10 km | Half marathon |
|---|---|---|---|
| 55 kg (121 lb) | 275 kcal | 550 kcal | 1,160 kcal |
| 70 kg (154 lb) | 350 kcal | 700 kcal | 1,477 kcal |
| 85 kg (187 lb) | 425 kcal | 850 kcal | 1,793 kcal |
| 100 kg (220 lb) | 500 kcal | 1,000 kcal | 2,110 kcal |
Where 1 kcal per kg per km comes from
Margaria and colleagues measured runners at speeds up to 22 km/h and found the net energy cost per kilogram per kilometre independent of speed on level ground, at about 1 kcal per kg per km, roughly double the cost of walking at its most economical pace (Margaria et al., 1963). Their measurements came from two athletes, so individuals vary.
For gross calories, this calculator adds resting energy at approximately 1 kcal per kg per hour (Herrmann et al., 2024 (Compendium)).
Hills and other activities
Uphill running costs more; the treadmill incline calculator shows by how much. For other sports, the calories burned calculator uses MET values.
Every run, read as one picture
Reps reads the runs your Apple Watch records and sets them against your sleep and readiness, so you know which days to push.
Free to download · iPhone, iPad and Apple Watch
Common questions
How many calories does running burn per mile?
About 1 kcal per kg per km net, which is about 1.6 kcal per kg per mile. A 70 kg (154 lb) runner burns roughly 113 kcal a mile above resting.
Does running faster burn more calories per mile?
Not much. Margaria's measurements found the net energy per kilogram per kilometre independent of speed on level ground; running faster burns calories faster per minute, but about the same per kilometre.
What is the difference between net and gross calories?
Net calories are the extra energy the run costs. Gross calories add the energy you would have burned at rest anyway, about 1 kcal per kg per hour. Watches and apps usually show gross, or show active and resting separately.
Sources
Figures on this page were checked against these publications on 28 October 2026.
- Margaria R, Cerretelli P, Aghemo P, Sassi G. Energy cost of running. Journal of Applied Physiology. 1963;18(2):367–370. doi.org/10.1152/jappl.1963.18.2.367
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. doi.org/10.1016/j.jshs.2023.10.010
More training tools
- One rep max calculatorEstimate your 1RM from a set of up to 10 reps with Epley and Brzycki.
- Running pace calculatorFinish time to pace and speed, or pace to finish time, for any distance.
- Race time predictor10K, half and marathon predictions from a recent race, with the marathon caveat.
- Calories burned calculatorCalories for 26 activities from your weight, with 2024 Compendium MET values.