The short answer
A 70 kg person running at a moderate 10.5 km/h pace burns roughly 370 calories in 30 minutes (MET 10.5). Lighter runners burn less, faster runners burn more. The chart and calculator below break it down by your exact weight, pace, and time.
Running is one of the most calorie-dense activities you can do, which is why it shows up in almost every weight-loss plan. But "calories burned running" is not a single number. It scales with three things: how much you weigh, how fast you run, and how long you keep going.
The science behind the numbers is the MET (metabolic equivalent). Each pace has a MET value from the 2024 Adult Compendium of Physical Activities, and the formula is simple: calories = MET x your weight in kilograms x hours. We did that math for every common weight and pace below.
How many calories does running burn?
Pick the row for your run time and the column for your weight. Easy is around 8 km/h, moderate around 10.5 km/h, and fast around 14 km/h. The harder you push, the higher the MET, and the more you burn for the same time.
Log your runs without the math
Reading a chart is one thing. Tracking every run, day after day, is where most people give up. With Calally you say "I ran 5k this morning" and it logs the activity, estimates the burn, and folds it into your daily numbers. The built in AI nutrition coach then tells you what to eat to match your training, so the calories you burn actually serve your goal. See what Calally is, or compare runners' favorite trackers in our best calorie tracker apps roundup.
