How many calories does running 5 km burn?

A 70 kg person running 5 km at 10 km/h burns approximately 1,440 kJ (345 kcal). The energy cost of running is roughly 1 kcal per kg per km, so multiply your weight by the distance.

Is running better than walking for weight loss?

Running burns 2-3 times more energy per minute than walking. However, walking is more sustainable and has lower injury risk. The best exercise for weight loss is one you can do consistently.

How many kilojoules does a 10 km run burn?

For a 70 kg person, a 10 km run burns approximately 2,930 kJ (700 kcal). For an 85 kg person, it's about 3,560 kJ (850 kcal). The heavier you are, the more energy each kilometre costs.

Running Calorie Calculator

Calculate how many kilojoules or calories you burn running at different speeds. Running burns significantly more energy than walking - see exactly how much based on your weight and pace.

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Body Weight

Running Speed

Duration

min

How It Works

Running energy is calculated using MET values: 8 km/h = 8.3 METs, 10 km/h = 9.8 METs, 12 km/h = 11.8 METs, 14 km/h = 13.5 METs. Energy (kJ) = MET × weight (kg) × hours × 4.184.

Quick Reference

Duration	kJ Burned	Calories Burned
10 min	512	123
15 min	769	184
20 min	1,025	245
30 min	1,538	368
45 min	2,306	551
60 min	3,075	735

Based on 75 kg at 10 km/h (MET 9.8).

Frequently Asked Questions

How many calories does running 5 km burn?: A 70 kg person running 5 km at 10 km/h burns approximately 1,440 kJ (345 kcal). The energy cost of running is roughly 1 kcal per kg per km, so multiply your weight by the distance.
Is running better than walking for weight loss?: Running burns 2-3 times more energy per minute than walking. However, walking is more sustainable and has lower injury risk. The best exercise for weight loss is one you can do consistently.
How many kilojoules does a 10 km run burn?: For a 70 kg person, a 10 km run burns approximately 2,930 kJ (700 kcal). For an 85 kg person, it's about 3,560 kJ (850 kcal). The heavier you are, the more energy each kilometre costs.

How This Is Calculated

kcal = MET × weight (kg) × duration (hours)

MET: = Metabolic Equivalent of Task (8.3–16.0 for running)
weight: = body weight in kilograms

MET values: 8 km/h = 8.3, 9.7 km/h = 9.8, 11.3 km/h = 11.0, 12.9 km/h = 11.8, 14.5 km/h = 13.5, 16.1 km/h = 14.5.

Related Tools

Walking Calories & kJ Calculator

Calculate kilojoules and calories burned walking based on your weight, walking speed, and duration or distance.

Running Pace Calculator

Calculate your running pace in min/km, predicted finish times for 5K to marathon, and splits. Metric units for Australian runners.

Cycling Calorie Calculator

Calculate kilojoules and calories burned cycling at various speeds. Covers stationary bikes and outdoor riding.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.