Question 1

How is calories burned calculated?

Accepted Answer

We use the MET method: calories = MET × body weight in kg × hours of running. The MET (metabolic equivalent) value comes from the 2011 Compendium of Physical Activities, which lists how much energy running at different speeds costs. Faster running has a higher MET value.

Question 2

Do I burn more calories per kilometre if I run faster?

Accepted Answer

Roughly speaking, the energy cost of covering a given distance is fairly similar across paces — about 1 kcal per kg per km. Running faster burns more calories per minute, but you also finish sooner, so the calories per kilometre stay close. Faster running mainly saves you time.

Question 3

How does this compare with my watch?

Accepted Answer

Your GPS watch adds heart rate, elevation and personal data, so it may differ by 10–20%. Neither figure is exact — both are estimates. Use this calculator as a consistent guide rather than a precise calorie count.

Question 4

How many calories are in 0.5 kg of fat?

Accepted Answer

Roughly 3,500 kcal is often quoted per pound (about 7,700 kcal per kilogram) of body fat. A sustained deficit of around 500 kcal a day adds up to about 0.5 kg a week, though real weight change depends on diet, training and individual factors.

Question 5

Does my body weight matter?

Accepted Answer

Yes — heavier runners burn more calories covering the same distance because there is more mass to move. That is why this calculator asks for your weight: it is the single biggest factor in how many calories a run costs.

Pace /km	Calories Burned
4:30	428 kcal
5:00	410 kcal
5:30	371 kcal
6:00YOUR PACE	350 kcal
6:30	333 kcal
7:00	319 kcal

Running Calorie Calculator

Calories at other paces (30 min)

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