Deficitly
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How many calories does running burn?
Running burns about 0.86 extra calories per kg of body weight per kilometre: roughly 60 per km (95 per mile) at 70 kg (154 lb), and 75 per km at 90 kg (198 lb). Pace changes how much you burn per hour, but hardly changes the cost of each kilometre.
Calories per km, mile, 5K and 10K
| Weight | Per km | Per mile | 5K | 10K |
|---|---|---|---|---|
| 50 kg 110 lb | 45 | 70 | 210 | 430 |
| 60 kg 132 lb | 50 | 85 | 260 | 520 |
| 70 kg 154 lb | 60 | 95 | 300 | 600 |
| 80 kg 176 lb | 70 | 110 | 340 | 690 |
| 90 kg 198 lb | 75 | 125 | 390 | 770 |
| 100 kg 220 lb | 85 | 140 | 430 | 860 |
| 110 kg 243 lb | 95 | 150 | 470 | 950 |
Calories per hour by pace
| Pace | 60 kg 132 lb | 75 kg 165 lb | 90 kg 198 lb | 105 kg 231 lb |
|---|---|---|---|---|
| 7:27 /km 12:00 /mi | 450 | 565 | 675 | 790 |
| 6:13 /km 10:00 /mi | 500 | 625 | 745 | 870 |
| 5:20 /km 8:34 /mi | 600 | 750 | 900 | 1,050 |
| 4:40 /km 7:30 /mi | 660 | 825 | 990 | 1,155 |
| 4:09 /km 6:40 /mi | 720 | 900 | 1,080 | 1,260 |
| 3:44 /km 6:00 /mi | 830 | 1,035 | 1,240 | 1,450 |
For trail running, cycling or anything else, use the calories burned calculator.
Why pace barely matters per kilometre
Running faster burns more per minute, but you finish each kilometre sooner. The two nearly cancel out, so a 5K costs about the same whether you jog it or race it. Hills, wind and soft ground add to the cost; a treadmill is close to running outside on the flat.
Extra calories or total calories?
The often-quoted rule of thumb is "about 1 calorie per kg per km". That's the total, including the calories you'd burn sitting still. The extra calories running adds, the part that changes your daily total, are a bit lower, as in the tables above.
Running compared with walking
Per kilometre, running burns about 72% more than walking (0.5 extra calories per kg per km). Per hour the gap is much bigger, because you cover more ground. See calories burned walking for an hour.