1
Enter your details
kg
min
Energy Burned Running
ExampleExample figures, not your own. Worked for 30 minutes of running at 9.7 km/h at 75 kg. Enter your own details and press Calculate.
Kilojoules Burned
1,538kJ
Distance Covered
4.8km
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.
How to use it
- 1Enter your body weight in kilograms
- 2Select your running speed or pace
- 3Enter the running duration in minutes
- 4Click "Calculate" to see kilojoules and calories burned
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).
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.
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.
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