Trail running calories burned
Quick answer
Trail running burns about 291 kcal in 30 minutes for a 70 kg person at moderate effort. 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
- Moderate
The Compendium has no trail running row, so Nibbs uses cross-country running for Moderate. Easy matches a slow run and Hard a faster one. Hills and rough ground change the real number.
Calories burned by body weight
Estimated kcal for each effort level the Nibbs app offers for trail running. Pick the level that matches the whole session, including normal short rests.
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy6.5 MET | 138 kcal | 165 kcal | 193 kcal | 220 kcal | 248 kcal | 275 kcal |
| Moderate9.3 MET | 208 kcal | 249 kcal | 291 kcal | 332 kcal | 374 kcal | 415 kcal |
| Hard11 MET | 250 kcal | 300 kcal | 350 kcal | 400 kcal | 450 kcal | 500 kcal |
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy6.5 MET | 275 kcal | 330 kcal | 385 kcal | 440 kcal | 495 kcal | 550 kcal |
| Moderate9.3 MET | 415 kcal | 498 kcal | 581 kcal | 664 kcal | 747 kcal | 830 kcal |
| Hard11 MET | 500 kcal | 600 kcal | 700 kcal | 800 kcal | 900 kcal | 1000 kcal |
- Easy:
- Relaxed, light effort.
- Moderate:
- Steady, noticeable effort. New logs in the app start here.
- Hard:
- Demanding and hard to keep up.
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 (Moderate, 70 kg, 30 minutes): (9.3 − 1) × 70 × 0.5 = 290.5, rounded to 291 kcal.
| Effort level | MET | Compendium code |
|---|---|---|
| Easy | 6.5 | Effort model |
| Moderate | 9.3 | 12140 |
| Hard | 11 | Effort model |
Compendium row for trail running: code 12140, 9.3 MET.Compendium wording: “Running, cross country”
The Compendium has no row for trail running, so Nibbs uses the row of a similar activity.
Easy, Moderate and Hard come from the Nibbs effort model. They are approximate rates, based on Compendium codes 12028, 12140, 12070. They are not separate measurements of trail running. A code shows next to a level only where its rate equals the row above.
Common questions
How many calories does trail running burn in an hour?
About 581 kcal for a 70 kg person at moderate effort. At the same effort, a 50 kg person burns about 415 kcal and a 100 kg person about 830 kcal.
Does trail running burn more calories at a harder effort?
Yes. For a 70 kg person, 30 minutes burns about 193 kcal at easy effort, 291 kcal at moderate effort and 350 kcal at hard effort. Choose the level that matches the whole session, including normal short rests.
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 trail running in Nibbs?
Add Trail Running from the exercise library, enter how long you did it and pick Easy, Moderate or Hard. Nibbs uses the weight in your profile to estimate the calories. You can replace the estimate with your own number.
Log trail 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.