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Metabolic Equivalent of Task (MET) expresses exercise intensity relative to resting metabolism. One MET equals roughly 3.5 mL O₂/kg/min. Multiply MET by body weight in kg and duration in hours to estimate kilocalories burned.
Calories = MET × Weight (kg) × Duration (hr)Running MET values increase with speed. Jogging at 5 mph (12 min/mile) uses MET 8.0; running at 7 mph (~8:34/mile) uses MET 11.5. Faster paces above 10 mph can exceed MET 14.
5 mph → MET 8.0 | 7 mph → MET 11.5This calculator estimates gross energy expenditure during the activity. Net calories above resting metabolism are roughly 0.9 × gross for moderate running, since you would burn ~1 kcal/kg/hr at rest regardless.
Net ≈ Gross − (1 kcal/kg/hr × Duration)Updated: July 2026
Recreational runner completing a 2.5-mile easy run at conversational pace.
→ ~280 kcal gross burn
Training run at threshold pace before a half marathon.
→ ~560 kcal gross burn
Sunday long run at moderate aerobic pace for marathon preparation.
→ ~1,200 kcal gross burn
Calorie burn scales linearly with mass. A 90 kg runner burns ~29% more calories than a 70 kg runner at the same pace and duration. Always enter your actual weight for accurate estimates.
Fitness trackers and MET formulas report gross expenditure. You would have burned ~70 kcal sitting for 30 minutes anyway, so net extra burn is lower. Do not eat back the full gross estimate unless accounting for total daily energy balance.
Running MET starts at 8.0 for 5 mph, while brisk walking is only MET 4.3–5.0. Using walking values for a run underestimates burn by nearly half.
Estimate how many calories you burn during a run using the Compendium of Physical Activities MET values scaled to your body weight and duration. Faster paces carry higher MET scores, so a 7 mph tempo run burns significantly more per minute than an easy 5 mph jog.