Calculate calorie burn when running

This simple tool calculates your calorie burn / calorie expenditure during running. You get the result in kcal and in kJ.

When you run, there are many factors that determine how much you burn. The two primary factors are distance and your weight. .

Before you leave, you can also take a look at one or more of the other calculators for your running training.

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How to calculate your calorie burn when running

It is a very simple formula that you should use to calculate your total burn during running. In very basic terms, calorie burn is: weight * number of kilometers. For example, if you have run 10 kilometers and you weigh 75 kilograms, your total burn will be 750 kcal. If you are used to calculating in kilojoules (KJ), then you simply multiply (time) by 4.2. This means that a 10 km run gives you a total burn of 3150 KJ. Over the course of a whole day, you will probably burn around 2800 kcal / 12,000 KJ. Therefore, a 10 km run really makes a difference to your total burn.

Therefore, calorie burning is greatest during running training.

Running is among the sports where the burn is the greatest. This is primarily because you move your body without the use of other tools. If you cycle, for example, you have a mechanism that helps you move. In other words, cycling is more energy efficient, where running is very heavy and you burn a lot of calories.

Another reason why running is among the sports where you burn the most calories is that you carry a lot of your own weight without additional support. When you swim, you float, which is why the burn is lower. On the bike, you are carried by the bike. When you run, the calorie burn is at its maximum because you have to move your whole body every time.

Another parameter is that you can activate very large muscle groups when you run. You are working some of the largest muscles in the body: the thighs, hamstrings, calves and buttocks.

See common example of calorie burn when running

The graphic below just shows a sample from the calculator. So that you can see what and where you have to enter the different data. You get both the result in calories and KJ.
Please note that the calculator does not take into account factors such as intensity and body type. Of course, there is a difference between 10 km at a normal pace and 10 km at a faster pace. Of course, the individual resting metabolism is not taken into account either. So use the calculator as a guideline.

If you want a more accurate picture of your calorie burn, it is always advisable to invest in a heart rate monitor. It doesn’t have to be one that costs 3 thousand kroner, but just one that can receive data about your heart rate. Then you will automatically get a more accurate calorie burn figure.