Running Calories Calculator – The Calories You Burn Running

How Many Calories Burned in a 5K Run?

Most runners burn between 300 and 400 calories running a 5K (3.1 miles). The exact number depends primarily on your body weight and your pace.

A lighter runner (around 130 lbs) will burn closer to 280–320 calories, while a heavier runner (180+ lbs) can burn 380–450 calories over the same distance. Pace plays a smaller role than most people think — because you’re covering the same distance either way, a slower runner just takes longer to burn roughly the same total calories.

Weight	Calories Burned (5K)
120 lbs	~270 calories
140 lbs	~300 calories
160 lbs	~340 calories
180 lbs	~380 calories
200 lbs	~420 calories

Want a precise number? Use the calculator above — enter your weight, select 5K as your distance, and add your finishing time for a personalized estimate.

Want a more precise estimate? Try our Advanced Calories Calculator

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Calories Burned in a 10K Run

A 10K run (6.2 miles) typically burns 600 to 800 calories, making it one of the most efficient calorie-burning workouts you can do. For reference, that’s roughly equivalent to a full restaurant meal.

Because a 10K is double the distance of a 5K, your calorie burn is roughly double too. Body weight remains the biggest factor — a 200-lb runner may burn close to 900 calories, while a 120-lb runner might land closer to 550.

Weight	Calories Burned (10K)
120 lbs	~540 calories
140 lbs	~600 calories
160 lbs	~680 calories
180 lbs	~760 calories
200 lbs	~840 calories

Running a 10K at a faster pace (under 9 min/mile) will burn modestly more calories per minute, but the difference over the total distance is smaller than most people expect — usually 5–10% more than an easy-paced run.

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Jogging Calories Burned vs. Running

The difference between jogging and running is pace — jogging is generally considered anything under about 6 mph (a 10-minute mile), while running is faster. In terms of calories burned, running burns more calories per minute, but jogging for a longer duration can close that gap considerably.

Here’s a comparison for a 160-lb person over 30 minutes:

Activity	Pace	Calories Burned (30 min)
Brisk walk	3.5 mph	~180 calories
Jogging	5 mph	~300 calories
Running	6.5 mph	~370 calories
Fast running	8 mph	~450 calories

The key takeaway: jogging is not dramatically less effective than running for calorie burn. A 30-minute jog at 5 mph burns about 80% of the calories of a 30-minute run at 6.5 mph — and it’s much easier on your joints. For beginners focused on weight loss or building a base, jogging is a highly effective option.

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On average, running burns about 100 calories per mile or 60–80 calories per kilometer, depending on body weight and intensity.

• Run a mile: Burns about 100 calories.
• Run a 5K: 300-400 calories burned
• Walk a 5K: 140-200 calories burned
• Run a 10K: 600-700 calories burned
• Walk a 10K: 250-350 calories burned
• Run a half marathon: 1,400-1,600 calories burned
• Walk a half marathon: 650-900 calories burned
• Run a 25K (15.5 miles) : 1,800-2,100 calories burned
• Walk a 25K (15.5 miles): 1,000 – 1,200 calories burned
• Run a marathon: 2,800-3,200 calories burned
• Walk a marathon: 1,600-2,800 calories burned

Also try our Advanced Calories Burned Running, Jogging or Treadmill Calculator.

Related: How Long Will It Take You To Finish A Race? Try Our Running Pace Calculator

Food Equivalents: What Your Run Can Offset

Here’s a fun way to think about running calories: what might that effort roughly equal in everyday food? These examples are estimates, but they help make calorie numbers easier to understand for beginner runners.

Run	Calories Burned	Rough Food Equivalent
1 km run	60–80	1 banana, or a small apple with a teaspoon of peanut butter
2 km run	120–160	1 granola bar and a small yogurt, or a slice of toast with avocado
3 km run	180–240	1 bagel thin with cream cheese, or a small smoothie
5 km run (5K)	300–400	2 slices of pizza, a burger, or a large latte with milk
7 km run	420–560	A burrito bowl, or a sandwich with chips and a drink
10 km run (10K)	600–800	A full restaurant-style meal (entrée + side), or pasta with sauce and bread
30-minute run	250–500	A protein shake with a banana, or eggs and toast with fruit
1-hour run	500–900	A full meal plus a snack, like chicken, rice, vegetables, and yogurt
Half marathon (21.1 km)	1,200–1,800	Multiple meals’ worth of energy, such as breakfast, lunch, and snacks combined
Marathon (42.2 km)	2,400–3,500+	An entire day’s worth of food (or more), depending on body size and pace

A person weighing 155 lbs burns approximately 596 calories per hour while running at a 10-minute per mile pace (6 mph). Here’s a table showing the approximate number of calories a person in this example would burn in a mile, 5K, 10K all the way up to a full marathon of 26.2 miles.

Your gender, age, height, weight, speed and other factors all affect how many calories you burn when you exercise.

For example, someone who weighs 180 pounds and runs a 10 minute mile will burn about 140 calories. While someone weighing 150 pounds at the same pace will burn about 117 calories.

Related: BMI Calculator for Runners

Running Compared to Other Forms of Exercise

You may be wondering how running stacks up to other forms of exercise in terms of calories burned. The chart below from The American Council on Exercise, shows that compared to every other form of exercise, a good run is going to burn more calories per minute than just about anything else.