5 km running calories burned come to roughly one calorie for each kilo you weigh, per km, so about 318 kcal for a 60 kg runner and 398 kcal at 75 kg. Speed matters less than you might think over a fixed distance: running faster burns more per minute, but you finish sooner.
Plug your weight, distance and pace into the tool above. It also gives totals for 30 minutes and 1 hour if you run by time rather than by distance.
Quick numbers
Rule of thumb
about 1 kcal per kg per km5 km, 65 kg
about 345 kcal10 km, 65 kg
about 690 kcal1 km, 70 kg
about 74 kcal30 min steady run, 70 kg
about 360 kcal
5 km running calories burned by body weight
| Distance | Time at 9.7 km/h | 55 kg | 65 kg | 75 kg | 90 kg |
|---|---|---|---|---|---|
| 1 km | 6 min | 58 | 69 | 80 | 95 |
| 2 km | 12 min | 117 | 138 | 159 | 191 |
| 3 km | 19 min | 175 | 207 | 239 | 286 |
| 4 km | 25 min | 233 | 276 | 318 | 382 |
| 5 km | 31 min | 292 | 345 | 398 | 477 |
| 10 km | 62 min | 583 | 690 | 796 | 955 |
These figures use a steady pace of 9.7 km/h, about 6 minutes 10 seconds per km, which many recreational runners hold on a 5 km. A 1 km running effort burns roughly a fifth of the 5 km number, and a 10 km run about double.
Calories burned running for 10 minutes, 30 minutes and 1 hour
| Pace | 10 min, 70 kg | 30 min, 70 kg | 1 hour, 70 kg |
|---|---|---|---|
| Jog, 8 km/h | 102 | 305 | 610 |
| Steady, 9.7 km/h | 120 | 360 | 720 |
| Brisk, 10.8 km/h | 129 | 386 | 772 |
| Fast, 12 km/h | 141 | 423 | 845 |
Running by time is where pace shows up. Half an hour at a fast clip burns about 40 percent more than half an hour of easy jogging.
The maths behind running calories
Calories = MET × 3.5 × body weight in kg ÷ 200 × minutes
MET for running: 8.3 at 8 km/h, 9.8 at 9.7 km/h, 10.5 at 10.8 km/h, 11.5 at 12 km/h
A 65 kg runner covers 3 km at 9.7 km/h in about 19 minutes: 9.8 × 3.5 × 65 ÷ 200 × 18.6 = 207 kcal.
Running vs walking the same distance
Over 5 km, a 70 kg person burns about 371 kcal running and about 257 kcal walking at 5 km/h. Running costs more per km because each stride lifts the body off the ground. Walking is still a fine choice for people who are new to exercise, heavier or carrying joint pain; see the walking calorie page.
What changes your number
- Hills: a 5 percent uphill road can add 20 to 30 percent.
- Body weight: heavier runners spend more energy per km.
- Running economy: trained runners use slightly less oxygen at the same speed.
- Treadmill vs road: a 1 percent incline on the belt roughly matches flat outdoor running; see the treadmill page.
- Heat: hot, humid weather raises heart rate but changes calories only a little.
Starting to run safely
Begin with run walk intervals, such as 1 minute running and 2 minutes walking for 20 minutes, three times a week. Add a little each week. Good shoes and a soft surface help the knees. Heart rate zones, from the heart rate zone calculator, keep easy days truly easy.
Chest pain, dizziness or unusual breathlessness while running means stop and get checked by a doctor before you run again.
Running and weight loss
Three 5 km runs a week add up to roughly 1,000 to 1,200 kcal for most adults, about 0.15 kg of fat. Food choices still decide most of the result, so pair running with a sensible target from the deficit calculator and see other activities on the calorie burn calculator.
Frequently asked questions
How many calories does 5 km running burn?
About 292 kcal at 55 kg up to 477 kcal at 90 kg.
How many calories does 1 km running burn?
Roughly one calorie per kilo of your weight, so about 60 to 80 kcal for most adults.
How many calories does 10 km running burn?
About 583 to 955 kcal across 55 to 90 kg.
What does half an hour of running burn?
About 305 to 423 kcal for a 70 kg person, depending on pace.
How many calories are burned running for 1 hour?
About 610 kcal jogging and 845 kcal running fast, for 70 kg.
Does running faster burn more calories per km?
Only slightly. It burns more per minute, but you cover the distance in less time.
Sources
- Compendium of Physical Activities