How many calories does running burn per mile?

Running burns approximately 80–100 kcal per mile for an average adult. A more precise estimate uses body weight: roughly 0.63 kcal per pound (1.39 kcal per kg) per mile, regardless of pace. A 70 kg (154 lb) person burns about 97 kcal per mile. Pace affects calories per minute but not significantly per mile, since faster running covers a mile quicker.

How do I calculate calories burned from MET?

Use the formula: Calories per hour = MET × weight in kg × 3.5 ÷ 200 × 60. Or simplified: kcal/hour ≈ MET × weight (kg) × 1.05. For example, running at 6 mph (MET 10) for a 70 kg person: 10 × 70 × 1.05 = 735 kcal/hour, or about 368 kcal per 30 minutes.

How many kJ are in a kcal?

1 kilocalorie (kcal) = 4.184 kilojoules (kJ). The 'Calorie' listed on food labels is actually a kilocalorie. So if you burn 300 kcal during exercise, that equals 300 × 4.184 = 1,255 kJ of energy expended.

Calorie Burn by Activity: MET Values & kcal per Hour Calculator

What Is a MET Value?

MET stands for Metabolic Equivalent of Task. A MET of 1.0 equals the energy your body burns at rest (roughly 1 kcal per kg per hour). An activity with a MET of 8 burns 8 times the energy of sitting still. MET values are published by the Compendium of Physical Activities and are the standard method used by fitness trackers and clinical research to estimate calorie expenditure.

The MET Calorie Formula

The formula to convert MET to calories per unit of time is:

kcal/min = MET × weight (kg) × 3.5 ÷ 200

For a 30-minute session: kcal = MET × weight (kg) × 3.5 ÷ 200 × 30

For a 70 kg person this simplifies to approximately kcal/30 min ≈ MET × 18.4.

Calories Burned per 30 Minutes (70 kg / 154 lb) — kcal

Values below are calculated using the MET formula for a 70 kg person performing 30 minutes of each activity at the stated intensity.

Activity	MET	kcal / 30 min
Yoga (gentle)	2.5	46
Walking, 2.5 mph (4 km/h)	2.9	53
Walking, 3.0 mph (4.8 km/h)	3.5	64
Hiking (no pack)	5.3	98
Cycling, leisure (12–14 mph)	6.8	125
Swimming, moderate	7.0	129
Cycling, vigorous (16–19 mph)	8.0	147
Running, 5 mph (8 km/h)	8.3	153
Jump rope, moderate	10.0	184
Running, 6 mph (9.7 km/h)	10.0	184
Running, 7 mph (11.3 km/h)	11.5	212
HIIT (high intensity intervals)	12.0	221
Running, 8 mph (12.9 km/h)	13.5	249
Cross-country skiing, vigorous	14.0	258
Running, 10 mph (16 km/h)	16.0	295

Same Activities in Kilojoules (kJ)

To convert kcal to kJ, multiply by 4.184. The table below shows the kJ equivalent for each activity (70 kg, 30 minutes).

Activity	MET	kcal / 30 min	kJ / 30 min
Yoga (gentle)	2.5	46	192
Walking, 2.5 mph	2.9	53	222
Walking, 3.0 mph	3.5	64	268
Hiking (no pack)	5.3	98	410
Cycling, leisure	6.8	125	523
Swimming, moderate	7.0	129	540
Cycling, vigorous	8.0	147	615
Running, 5 mph	8.3	153	640
Jump rope, moderate	10.0	184	770
Running, 6 mph	10.0	184	770
Running, 7 mph	11.5	212	887
HIIT	12.0	221	925
Running, 8 mph	13.5	249	1,042
Cross-country skiing	14.0	258	1,080
Running, 10 mph	16.0	295	1,234

Adjusting for Your Body Weight

The MET formula scales linearly with weight. If you weigh 90 kg instead of 70 kg, multiply the kcal values above by 90/70 ≈ 1.29. A 50 kg person would multiply by 50/70 ≈ 0.71. Heavier individuals burn more calories performing the same activity at the same intensity because more mass must be moved.

Limitations of MET-Based Estimates

MET values assume average fitness and do not account for individual metabolic variation (±15–20%).
Terrain, heat, and elevation can raise effective MET by 10–30%.
Calorie burns from strength training are harder to estimate — MET values undercount post-exercise oxygen consumption (EPOC).
For clinical or performance nutrition, use measured indirect calorimetry rather than MET estimates.

Convert energy units between kcal, kJ, and more with our energy converter, or check our calories to joules guide for the exact conversion math.