Calories Burned Calculator · Practical guide
Calories Burned Running by Weight
Running burns about 10-16 calories per minute depending on your weight — here are the exact numbers.
At a glance
The short answer
Running at a steady 6 mph pace (9.8 MET) burns about 362 calories in 30 minutes for a 155 lb person. That works out to roughly 12 calories per minute, with lighter runners near 10 and heavier runners near 16 per minute.
| Body Weight | 30 Minutes | Per Minute |
|---|---|---|
| 130 lb | 303 kcal | 10.1 |
| 155 lb | 362 kcal | 12.1 |
| 180 lb | 420 kcal | 14.0 |
| 205 lb | 478 kcal | 15.9 |
Interactive tool
Calories Burned Calculator
Enter your own values, then compare the result with the examples below.
Energy Expenditure
Why weight matters so much
The MET formula multiplies intensity by your body weight in kilograms, so two people running side by side at the same pace burn different amounts. A 205 lb runner burns about 58% more than a 130 lb runner covering the same distance in the same time.
Running versus other activities
At 9.8 MET, running is one of the most calorie-dense common exercises. In 30 minutes at 155 lb, it beats cycling (277 kcal), swimming (295 kcal), and HIIT (295 kcal), and nearly triples a brisk walk (129 kcal). If burning calories fast is the goal, running gives you the most per minute.
Using the numbers
Enter your weight in pounds or kilograms and your actual run time. A 155 lb runner doing three 30-minute runs a week burns about 1,086 calories weekly — meaningful for weight management even without changing your diet.
Frequently Asked Questions
What pace does the running MET value assume?
The 9.8 MET rating corresponds to roughly a 6 mph pace, or a 10-minute mile. Slower jogging uses less energy per minute; faster running uses more.
Do heavier runners always burn more?
At the same pace, yes, because moving more mass requires more energy. However, fitter runners are often more efficient, so individual results can differ by 10-20%.
Is running better than walking for weight loss?
Per minute, yes — running burns nearly three times as much as walking. But walking is easier to sustain and gentler on joints, so the best choice is the one you will do consistently.
Can I enter my weight in pounds?
Yes. Select pounds in the unit dropdown and the calculator converts to kilograms (1 lb = 0.4536 kg) before applying the MET formula.