How it is calculated
Calories = MET × weight (kg) × hours| Speed | Pace | MET |
|---|---|---|
| 8 km/h | 7:30 min/km | 8.3 |
| 9.7 km/h | 6:13 min/km | 9.8 |
| 11.3 km/h | 5:19 min/km | 11.0 |
| 12.9 km/h | 4:39 min/km | 11.8 |
| 14.5 km/h | 4:08 min/km | 12.8 |
| 16.1 km/h | 3:44 min/km | 14.5 |
Rule of thumb: running burns about 1 kcal per kg per km, regardless of speed.
Worked example
A 70 kg runner covering 5 km at 10 km/h (30 minutes, MET ≈ 10): calories ≈ 10 × 70 × 0.5 = 350 kcal.
Frequently asked questions
Walking or running — which burns more?
Per distance running burns a bit more; per minute it burns roughly twice as much or more.
Is faster running better for fat loss?
Total calories and consistency matter most; mix easy runs with intervals.
What about afterburn?
There is a small extra burn after hard sessions, but it is minor compared with the workout itself.