Self Help Health Tools:Running Calorie Burn Calculator

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Running Calorie Burn Calculator

 
 Calculate Your Running Calorie Burned! The running calorie burn calculator estimates the calories that you burn while running any given distance. The calculator takes into consideration the grade of the running surface that you are on (i.e. the incline or decline), whether you are running on a treadmill or not, and your fitness level.

Running Calorie Burn Calculator

  No physical exertion is required for this Running Calorie Burn Calculator. You simply need to enter your real age, weight, 20 Second Resting Heart Rate, running distance, into the form below.
 

Age

Weight

Pounds Kilograms

20 Second Resting Heart Rate

On Treadmill? No Yes

Running Surface Grade 20% Decline 19% Decline 18% Decline 17% Decline 16% Decline 15% Decline 14% Decline 13% Decline 12% Decline 11% Decline 10% Decline 9% Decline 8% Decline 7% Decline 6% Decline 5% Decline 4% Decline 3% Decline 2% Decline 1% Decline Level 1% Incline 2% Incline 3% Incline 4% Incline 5% Incline 6% Incline 7% Incline 8% Incline 9% Incline 10% Incline 11% Incline 12% Incline 13% Incline 14% Incline 15% Incline

Run Distance

Kilometers Miles

Calculate Calorie Burn

FAQs:

  ♣ How Many Calories Does Running Burn?Figuring out how many calories you burn when running is, on a simple level, a fairly straightforward calculation. Most experts (and lots of studies) suggest that a person of average weight burns about 100 calories in a mile of running. That number goes up slightly if you weigh more or if you’re a less efficient runner—both of which require that you use more energy to cover the same distance. On the contrary, that number of calories doesn’t go up if you run faster.

  Generally speaking, of course, if you run faster you’ll cover more miles in the same amount of time, which equals more calories burned in that time. Think about it: A person running 10-minute miles for an hour covers six miles and burns about 600 calories in this calculation; a person running 6-minute miles for that same amount of time runs 10 miles and burns 1,000 calories.

  One study, Broeder says, suggests that if you burn 720 calories running at 80 percent of your VO2 max, as opposed to burning 720 calories running slower at 60 percent of your VO2max, your base rate of calorie burning will be elevated by 15-25 percent for up to 24 hours. Other studies have been less conclusive in the number, but consistently find that more intense exercise leads to a greater after-burn effect.However, if your goal is to burn calories or lose weight, you have to weigh the options. Generally, a non-elite runner can only do a really intense running workout maybe once or twice a week at risk of getting injured from the higher intensity. Or, you risk burning out and not being able to do as much running, which then actually burns less calories.

  ♣ Equations:Running Calorie Burn Formulas

  For - 20% ≤ % Grade ≤ - 15%: CB = (((-0.01 x G) + 0.50) x WKG + TF) x DRK x CFF

  For - 15% < % Grade ≤ - 10%: CB = (((-0.02 x G) + 0.35) x WKG + TF) x DRK x CFF

  For - 10% < % Grade ≤ 0%: CB = (((0.04 x G) + 0.95) x WKG + TF) x DRK x CFF

  For 0% < % Grade ≤ 10%: CB = (((0.05 x G) + 0.95) x WKG + TF) x DRK x CFF

  For 10% < % Grade ≤ 15%: CB = (((0.07 x G) + 0.75) x WKG + TF) x DRK x CFF

  where

  CB = Calorie burn (in calories)
  G = Grade of the running surface (expressed as an integer number, i.e. -10)
  WKG = Weight (in kilograms)
  DRK = Distance run (in kilometers)
  CFF = Cardiorespiratory fitness factor (see description below)
  TF = Treadmill factor (see description below)

  Determination of Cardiorespiratory Fitness Factor (CFF)

  The intent of the cardiorespiratory fitness factor (CFF) used within this running calorie burn calculator is to account for fitness level of the runner since, according to the Margaria et al. study, "athletes can perform better not so much because of their greater skill as for their greater capacity for oxygen consumption." Essentially, a runner with a high VO2max will burn approximately 5% to 7% fewer calories while running than a runner with a low VO2max. To determine the cardiorespiratory fitness factor, CFF, an estimation of VO2max is required. VO2max is estimated based on the runner's resting heart rate, per the relationship defined by Uth et al., as shown below:

  VO2max = 15.3 x (MHR/RHR)

  where

  VO2max = Maximum oxygen consumption (in mL•kg-1•min-1)
  MHR = Maximum heart rate (beats/minute) = 208 - (0.7 x Age)
  RHR = Resting heart rate (beats/minute) = 20 second heart rate x 3
  Once VO2max is known, the cardiorespiratory fitness factor, CFF, is assigned as follows:

  For VO2max ≥ 56 mL•kg-1•min-1:CFF = 1.00
  For 56 mL•kg-1•min-1 > VO2max ≥ 54 mL•kg-1•min-1: CFF = 1.01
  For 54 mL•kg-1•min-1 > VO2max ≥ 52 mL•kg-1•min-1: CFF = 1.02
  For 52 mL•kg-1•min-1 > VO2max ≥ 50 mL•kg-1•min-1: CFF = 1.03
  For 50 mL•kg-1•min-1 > VO2max ≥ 48 mL•kg-1•min-1: CFF = 1.04
  For 48 mL•kg-1•min-1 > VO2max ≥ 46 mL•kg-1•min-1: CFF = 1.05
  For 46 mL