Calories Burned Running Calculator

Calculate how many calories do you burn running one mile, two miles, three miles or more?

Our jogging or running calorie calculator can tell you how many calories you burned after a jog or run outside or on on the treadmill.

Weight in Pound


Distance in Miles
Distance in Miles (Max - 9)


Time in Hours


Time in Minutes (Max - 59)
Time in Seconds (Max - 59)
  • Calories Burned

  • Distance Covered

  • Running Pace

  • Running Duration

Benefits of running

Running is a great form of exercise and physical activity. It is also a great way to get outside and explore the outdoors. Running promotes good health and fitness in a variety of ways, including:

  • Building up bone density, as running is a weight bearing exercise
  • Strengthening your muscles, such as your glutes, hamstrings, and quadriceps
  • Maintaining and losing weight
  • Bettering your cardiovascular fitness
  • Lowering your risk for certain chronic conditions such as heart disease, blood pressure, and blood sugar levels
  • Managing your appetite
  • Burning plenty of calories
  • Decreasing stiffness and pain
  • Improving sleep

In addition to the physical benefits of running, there are also many mental health advantages. These include, but are not limited to:

  • Boosting your mood
  • Reducing stress and calming anxiety
  • Lowering the risk of depression
  • Improving sensory perception

Outside of these benefits, running can also:

  • Provide social interaction if running with a buddy
  • Improve self-esteem
  • Hel you unplug from technology
  • Provide a competitive outlet if you take part in running races(1)

Why should you use a running calculator?

Now that you are ready to go on a run, it is a good idea to determine how to meet your fitness goals while doing so. Running is a great form of exercise and an excellent way to burn calories. In order to sustain physical capacity and control energy expenditure, it is important that you track your calories burned. These calculations will help you to track progress and provide your body with enough fuel.

Knowing your caloric expenditure can aid in optimizing your run and meeting your goals. Additionally, there are a number of different variables at play when running and burning calories. Using our calculator can help you adjust certain aspects of your run to achieve your desired fitness goals.

Calculating your calories burned can be tricky, as there are various factors to consider. This calculator aims to simplify the variables and the math. After entering just a few numbers and checking a few boxes, you can have a strong estimate of your calorie expenditure during a run.

How to use our calculator

Using our calculator to determine your calories burned while running is relatively easy. Just input some personal information and run-specific factors to generate a calories burned estimate. The list below includes step-by-step instructions on how to plug in your information.

  • Step 1: Select your desired unit of measurement. Imperial refers to measurements described as pounds, hours, and minutes. Metric refers to measurements described as kilograms, hours, and minutes.
  • Step 2: Enter your weight in the unit of measurement selected above.
  • Step 3: Enter the distance you ran or plan to run. For example, if you are running 3.5 miles, type “3” in the first box and “5” in the second box after the decimal.
  • Step 4: Enter the number of hours that you ran or plan to run. For example, if you are running for one hour and 15 minutes, enter in the number “1”.
  • Step 5: Enter the number of minutes that you ran or plan to run after the final hour mark. For example, if you are running for one hour and 15 minutes, enter in the number “15”.
  • Step 6: Enter the number of seconds that you ran or plan to run after the final minute mark. For example, if you are running for one hour, 15 minutes, and 30 seconds, enter in the number “30”.
  • Step 7: Click “Calculate”.

Understanding the results

After inputting your information, our calculator will provide you with the number of calories that you burned or will burn doing that run you described. Happy with your results? That’s great! If you would like to burn more calories than what was output from the calculator, try adjusting certain aspects. For example, you could increase the distance or time spent running to increase the number of calories that you would burn. Playing around with the calculator can help you to tailor your run to match your fitness goals.


Explaining related information

Now that you know how many calories you may burn during a run, it is important to understand how certain parts of your run can increase or decrease your caloric expenditure. Knowing these details can help you to adjust your run to reach your fitness goals or sustain your energy. We outline below how certain run factors can influence your burn rate.

Body Weight

Weight is a critical factor to consider when estimating how many calories you burn during a run. The general rule of thumb for body weight indicates that the heavier you are, the more calories that you burn. For example, take two men that both run the same 5-mile route. One is 190 pounds, and one is 150 pounds. The individual who weighs 190 pounds will burn more calories than the individual who weighs 150 pounds.

Why does this happen? Well, a calorie is a measurement of how much energy we use. Someone who weighs 190 pounds is going to require more energy to make the same bodily movement as someone who weighs 150 pounds. Think of it like a car; a larger car typically guzzles up more gas than a smaller car. This is because heavier and larger cars require more fuel to move the same distance as a smaller car(2).


Perhaps the most obvious factor in determining your energy expenditure is how far you run. When running the same route at the same pace, running the route for longer will burn more calories.

Running Time

How long you run is another important factor in determining how many calories you burn on a run. Not only does it affect how fast you complete your run, but it also influences the number of calories you will burn. The longer you run, the more calories you will expend. An individual who weighs 150 pounds will burn roughly 350 calories when running 3 miles in 30 minutes. However, if they were to run 3 miles in 35 minutes, they would burn 346 calories(3).

Frequently Asked Questions

How do I start running as a beginner?

Here are a few tips if you are looking to get started running but have never run seriously before:

  • Check in with your doctor before you start running. If you are older than 40 years old, have chronic conditions, or are overweight, there may be some health factors you have to consider before starting a running program. Your doctor may use pre-exercise screening to see if you are at increased risk of experiencing health problems during physical activity such as running.
  • Before starting your workout, make sure that you have a proper warm up. A warm up will include a proper stretch and brisk walk. This will get your muscles working and reduce your risk of injury during your run. Try to walk for 30 minutes each time you go for a run or jog
  • Start with a light jog before building up to running.
  • Switch off between walking and jogging when you are just getting started. This will allow you to build up endurance and be able to sustain your workout for a longer period of time.
  • Incorporate a “cool down” into your running routine. This should include a walk and proper stretching.
  • Ensure you are drinking plenty of fluids during your workout. You should drink water before, during, and after your run to keep yourself hydrated. Consider bringing a water bottle on your run.
  • Do not train every single day. When starting out, take at least two rest days each week. Overtraining can cause injury and burnout.
  • Incorporate low-impact activities into your workout routine in addition to runs. This will give your joints and muscles a break while still engaging in physical activity. Low-impact activities include things such as swimming.
  • Pick an appropriate running route. To decrease your risk of injury, pick a route that is flat and grassy. Avoid surfaces that are too hard or loose (such as sand).
  • Try not to run near roads, especially if you have certain pre-existing conditions, like asthma. Exhaust from cars can elevate your risk of certain respiratory or cardiovascular complications. Additionally, try not to run during peak rush hours. This will lessen your chances of inhaling fumes from motor vehicles. Instead, try running in the early morning or evening.
  • Wear comfortable clothing that is loose and cotton material. Dress in layers to adjust your outfit to your changing internal and external temperature.
  • Wear sunscreen that is SPF 50+ on exposed skin to avoid sunburn.
  • Wear appropriate running shoes that offer both support and comfort 1.

What is the difference between running and jogging?

Running and jogging are both forms of aerobic exercise. Some people may think that running and jogging are synonymous, when in fact, they are different. Running and jogging are different in that they have varying intensities. Running requires more energy and higher demand from the heart, muscles, and lungs because it is faster. It requires an increased level of fitness and endurance than does jogging1.

What shoes are the best for running?

You can’t just wear any old sneakers to go running. Poorly fitted, worn-out shoes can cause injury and be detrimental to your body. If you are serious about running, consider getting fitted by and getting recommendations from an expert. Shoes should be flexible and bend easily. They should also be comfortable and have a shock-absorbing structure in the heel. This is important as your shoes should be able to sustain the impact of your body and feet hitting the ground. Additionally, the fit should not be too snug or too roomy. When you are shopping for running shoes, wear the socks that you plan to use while running1.

How can I stay motivated when I start to run?

When starting to exercise, it can be difficult to maintain motivation and keep up a routine. Here are our tips to keep up your motivation:

  • Set goals and make them realistic
  • Find a workout buddy to go on runs with you and get in some socialization
  • Keep a log of your runs to track your progress and calorie expenditure
  • Mix up your route and routine to keep things exciting and explore new areas
  • Listen to uplifting and upbeat music that you enjoy
  • Plan out your routes beforehand(4)

What else should I consider when starting to run?

  • Try not to eat right before you go for a run. This can make running difficult, upset your stomach, or cause cramping.
  • Ensure you are eating a nutritious and well-balanced diet to support your caloric and energy needs.
  • Make sure you are keeping hydrated and drinking enough water throughout your workout.
  • Keep your phone on you in case of emergencies.
  • If you are using ear buds or a headset for music, do not have the volume too high. It is important to maintain awareness of your surroundings and be alert.
  • Try not to run during the hottest part of the day during the summer months.
  • If you experience an injury while running, stop running right away. Do not keep running, as this can worsen an injury.
  • If you are running in the dark, wear reflective materials so that you are easily spotted by vehicles. If possible, run in a well-lit and populated area.
  • Always let someone know if you are going to go on a run, where you will run, and when you are expecting to be back(1).

Other calorie calculators


It is no secret that running is beneficial to your health and wellness. Whether your goals are to get outside, get in shape, or spend time with loved ones, running is sure to meet your physical and mental needs. Particularly, if your hope is to burn calories and start losing weight, you may want to start by utilizing a calorie calculator. Our calculator takes into account the numerous factors that can affect your energy expenditure including weight, distance, and time spent running. Using a calculator will help you to meet your exercise and weight loss goals quickly and efficiently.


  1. Running and jogging—Health benefits—Better Health Channel. (n.d.). Retrieved November 20, 2021, from
  2. Calories burned in 30 minutes of leisure and routine activities. (2004, July 1). Harvard Health.
  3. Ways to burn more calories every day: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved October 15, 2021, from
  4. Australia, H. (2020, November 12). Running tips for beginners.

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