Running & Walking Calories Burned Calculator
Calculate how many calories you burn running or walking based on your weight, duration, and pace
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Calories Burned Running & Walking
Calories by Duration (70 kg / 154 lbs)
| Duration | Walk Brisk (4.3) | Jog (8.3) | Run 6mph (9.8) | Run 7mph (11.0) |
|---|---|---|---|---|
| 15 min | 79 | 153 | 180 | 202 |
| 30 min | 158 | 305 | 360 | 404 |
| 45 min | 237 | 458 | 540 | 606 |
| 60 min | 316 | 610 | 720 | 808 |
| 90 min | 474 | 916 | 1080 | 1212 |
Calories by Weight (30 min running at 6 mph)
Running vs Other Activities (30 min, 70 kg)
| Activity | Calories |
|---|---|
| 🏃Running (6 mph) | 360 |
| 🪢Jump Rope | 452 |
| 🚴Cycling (moderate) | 250 |
| 🏊Swimming | 257 |
| 🥾Hiking | 257 |
| 🚶Walking (3.5 mph) | 158 |
Source: MET values from 2024 Compendium of Physical Activities
How Many Calories Does Running Burn?
Quick Answer: Running at 6 mph burns approximately 360 calories per 30 minutes for a 155-pound person. Walking at 3.5 mph burns about 150 calories in the same time.
Running and walking are among the most accessible forms of aerobic exercise for burning calories and improving cardiovascular fitness. Whether you're training for a marathon or simply taking a daily walk, understanding your energy expenditure helps you manage your fitness goals effectively.
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Running has MET values ranging from 8.3 (jogging at 5 mph) to 14.5 (sprinting at 10 mph), while walking ranges from 2.5 (slow pace) to 5.0 (power walking).
Running vs Walking for Weight Management
For weight management, running burns roughly 2-3x more calories than walking per minute. However, walking is lower-impact and can be sustained longer. Many fitness experts recommend a combination: use running for efficient calorie burn, and walking for active recovery days. Compare this with other cardio options like cycling or swimming to find what works best for you.
Factors That Affect Calorie Burn
- Body weight: Heavier individuals burn more calories at the same pace
- Speed: Running at 8 mph burns ~30% more than 6 mph
- Terrain: Hills and trails can increase burn by 15-40%
- Fitness level: Trained runners may burn slightly fewer calories at the same pace
