Running calories burned
Quick answer
Running at 10 km/h burns about 291 kcal in 30 minutes for a 70 kg person. One hour burns about 581 kcal.
- 30 minutes, 70 kg
- 291 kcal
- 1 hour, 70 kg
- 581 kcal
- MET used
- 9.3
- Effort or pace
- 10 km/h
Running burns more per minute as your pace goes up. Nibbs uses your average pace from the time and distance you log. Below about 6.4 km/h, the app uses the walking rows instead.
Calories burned by body weight
Estimated kcal at common paces on level ground. The app picks the row from your average pace, so log both the time and the distance.
| Pace | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 8 km/h7:30 min/km · 7.8 MET | 170 kcal | 204 kcal | 238 kcal | 272 kcal | 306 kcal | 340 kcal |
| 9 km/h6:40 min/km · 9 MET | 200 kcal | 240 kcal | 280 kcal | 320 kcal | 360 kcal | 400 kcal |
| 10 km/h6:00 min/km · 9.3 MET | 208 kcal | 249 kcal | 291 kcal | 332 kcal | 374 kcal | 415 kcal |
| 11 km/h5:27 min/km · 10.5 MET | 238 kcal | 285 kcal | 333 kcal | 380 kcal | 428 kcal | 475 kcal |
| 12 km/h5:00 min/km · 11 MET | 250 kcal | 300 kcal | 350 kcal | 400 kcal | 450 kcal | 500 kcal |
| 14 km/h4:17 min/km · 12.5 MET | 288 kcal | 345 kcal | 403 kcal | 460 kcal | 518 kcal | 575 kcal |
| Pace | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 8 km/h7:30 min/km · 7.8 MET | 340 kcal | 408 kcal | 476 kcal | 544 kcal | 612 kcal | 680 kcal |
| 9 km/h6:40 min/km · 9 MET | 400 kcal | 480 kcal | 560 kcal | 640 kcal | 720 kcal | 800 kcal |
| 10 km/h6:00 min/km · 9.3 MET | 415 kcal | 498 kcal | 581 kcal | 664 kcal | 747 kcal | 830 kcal |
| 11 km/h5:27 min/km · 10.5 MET | 475 kcal | 570 kcal | 665 kcal | 760 kcal | 855 kcal | 950 kcal |
| 12 km/h5:00 min/km · 11 MET | 500 kcal | 600 kcal | 700 kcal | 800 kcal | 900 kcal | 1000 kcal |
| 14 km/h4:17 min/km · 12.5 MET | 575 kcal | 690 kcal | 805 kcal | 920 kcal | 1035 kcal | 1150 kcal |
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (10 km/h, 70 kg, 30 minutes): (9.3 − 1) × 70 × 0.5 = 290.5, rounded to 291 kcal.
| Pace | MET | Compendium code |
|---|---|---|
| 8 km/h | 7.8 | 12029Running, 4.3 to 4.8 mph |
| 9 km/h | 9 | 12045Running, 5.5 to 5.8 mph |
| 10 km/h | 9.3 | 12050Running, 6 to 6.3 mph (10 min/mile) |
| 11 km/h | 10.5 | 12060Running, 6.7 mph (9 min/mile) |
| 12 km/h | 11 | 12070Running, 7 mph (8.5 min/mile) |
| 14 km/h | 12.5 | 12100Running, 8.6 mph (7 min/mile) |
Each pace uses the Compendium row for that speed on level, firm ground. The app picks the row from the average pace of the time and distance you log.
Common questions
How many calories does running burn in an hour?
At 10 km/h, about 581 kcal for a 70 kg person. At the same pace, a 50 kg person burns about 415 kcal and a 100 kg person about 830 kcal.
Does a faster pace burn more calories?
Yes. For a 70 kg person, 30 minutes at 8 km/h burns about 238 kcal, and 30 minutes at 14 km/h burns about 403 kcal.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log running in Nibbs?
Add Outdoor Running, then enter the time and the distance. Nibbs works out your average pace, picks the matching row and uses the weight in your profile. You can replace the estimate with your own number.
Log running in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.