It is one of the most frequently asked questions among runners: how much do I actually burn? Whether you run to lose weight, keep fit or are simply curious: the answer is more personal than most tables suggest.
The rule of thumb that always works
Scientists have made this complicated with MET values and formulas, but there is a simple rule of thumb that is surprisingly accurate:
You burn approximately 1 kcal per kilogram of body weight per kilometer.
Do you weigh 70 kg and run 5 km? Then you burn ~350 kcal. Do you weigh 85 kg and run 10 km? Then you burn ~850 kcal.
Your pace makes less difference than you think: whether you run a kilometer in 5 or 7 minutes, you burn virtually the same amount per kilometer. It just takes you longer. More kilometers = more calories, regardless of speed.
Summary table: calories per 5 km
| Body weight | 5 km | 10 km | 15 km | 21.1 km | 42.2 km |
|---|---|---|---|---|---|
| 60 kg | 300 kcal | 600 kcal | 900 kcal | 1,266 kcal | 2,532 kcal |
| 70 kg | 350 kcal | 700 kcal | 1,050 kcal | 1,477 kcal | 2,954 kcal |
| 80 kg | 400 kcal | 800 kcal | 1,200 kcal | 1,688 kcal | 3,376 kcal |
| 90 kg | 450 kcal | 900 kcal | 1,350 kcal | 1,899 kcal | 3,798 kcal |
| 100 kg | 500 kcal | 1,000 kcal | 1,500 kcal | 2,110 kcal | 4,220 kcal |
Based on the rule of thumb of 1 kcal/kg/km. Actual combustion varies from person to person.
What else affects your calorie burn?
The rule of thumb is a good estimate, but your actual combustion depends on more factors:
Running economy: an experienced runner moves more efficiently and therefore burns slightly less per km than a beginner. That sounds like a disadvantage, but it also means that you can walk further without getting exhausted.
Surface and height difference: walking uphill burns considerably more. Sand or gravel also requires more energy than a flat road. A 10 km trail burns significantly more than 10 km on the pavement.
Temperature: in the cold your body works harder to maintain temperature, which slightly increases combustion. In the heat, your heart rate increases at the same pace, which also leads to higher combustion.
Gender and age: women burn slightly less on average than men with the same amount of effort, partly due to a different hormone balance and less muscle mass on average. As you get older, your basal metabolic rate decreases slightly.
Afterburn: burn calories after your run
Running doesn't stop burning calories as soon as you take off your shoes. Due to the so-called EPOC effect (excess post-exercise oxygen consumption), your metabolism remains increased after intensive training. Sometimes even hours afterwards.
With quiet zone 2 running, this effect is limited. During interval training or tempo running it is noticeable: your body uses extra energy to recover, restore oxygen balance and repair muscle tissue.
Do you want to take full advantage of afterburning? Then build in one interval training per week in addition to your easy endurance runs.
→ More about interval training and zone 2.
Burning calories and losing weight: what's the connection?
Burning calories is not the same as losing weight. There is a subtle but important difference.
To lose weight you need a calorie deficit: you consume more than you take in. Running helps with this, but the big pitfall is that you unknowingly compensate for the burn with more food. Running makes you hungry: that's biology, not a lack of discipline.
The most effective strategy: combine running with a light conscious diet and add strength training to increase your rest burn.
→ Read the full page about running and losing weight.
Frequently asked questions
Do I burn more if I run faster?
Is my watch's calorie measurement correct?
Do I burn more fat if I walk quietly?
Does fasting walking make sense for fat burning?
→ Do you want to know how to best structure your training? View the training hub.
→ Ready to get started? Start with the start-to-run schedule.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
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