How to use this calculator
Choose units, enter your body weight, running time and speed or pace, then select Calculate. Pale values are runnable examples: focus a field to replace it; leaving it empty restores its example. Optional settings do not replace values in other fields.
Changing only a unit preserves the underlying quantity. Editing a number clears the previous result. Clear removes your inputs and result; Copy result includes the inputs, selected reference and estimate.
What the numbers mean
Total calories = MET × weight in kg × time in hours. Active calories = (MET − 1) × kg × hours. The resting component uses a standard 1 MET; it is not your measured resting metabolism. Distance = speed × time.
A MET is a standardized intensity, using 1 kcal/kg/hour here. Results are rounded to two decimal places, not measurements at that precision.
Worked example
At 70 kg, 30 minutes and 10 km/h (6:00 min/km), the 6–6.3 mph reference supplies 9.3 MET. Total energy is 325.5 kcal; active energy is 290.5 kcal; the resting component is 35 kcal. Distance is 5 km.
Scope and limitations
This tool uses level-running entries only. It does not adjust for hills, terrain, wind, loads, fitness, age within the adult range or individual running economy. Do not use its output as a dietary prescription. The supported weight and duration limits are input limits, not claims that all such sessions were studied.
A gap between published speeds is handled by selecting the nearest entry without modifying its MET. That step can make small speed changes leave the estimate unchanged or create a jump. Speeds outside 4–14 mph are not extrapolated.
Running references used
Original MET values from the 2024 Adult Compendium. Speeds between entries use the nearest range; an exact tie selects the lower-speed entry.
| Compendium code | mph | MET |
|---|---|---|
| 12028 | 4–4.2 | 6.5 |
| 12029 | 4.3–4.8 | 7.8 |
| 12030 | 5–5.2 | 8.5 |
| 12045 | 5.5–5.8 | 9 |
| 12050 | 6–6.3 | 9.3 |
| 12060 | 6.7 | 10.5 |
| 12070 | 7 | 11 |
| 12080 | 7.5 | 11.8 |
| 12090 | 8 | 12 |
| 12100 | 8.6 | 12.5 |
| 12110 | 9 | 13 |
| 12115 | 9.3–9.6 | 14.8 |
| 12120 | 10 | 14.8 |
| 12130 | 11 | 16.8 |
| 12132 | 12 | 18.5 |
| 12134 | 13 | 19.8 |
| 12135 | 14 | 23 |
Frequently asked questions
Does total include calories I would burn at rest?
Yes. Active calories subtract a standard 1 MET for the same time. Your actual resting expenditure may differ.
How do I enter a pace?
Choose min/km or min/mi. Enter 6:00 for six minutes, or 6.5 for six minutes thirty seconds. Seconds must be below 60; comma decimals are also accepted.
Why does a watch show a different result?
A watch may use heart rate, movement and a different resting baseline. This calculator uses a population MET reference and three inputs. Neither estimate is a direct measurement.