Running · MET Method
Calories Burned Running Calculator
Enter your weight and running duration to see your calorie burn. Pre-set to running — adjust intensity between a light jog, steady run, and vigorous pace.
Running Calories Reference Table
Estimated calories burned per 30 minutes of running at different intensities and body weights.
| Intensity | 50 kg | 65 kg | 80 kg | 95 kg |
|---|---|---|---|---|
| Light jog (MET 6.0) | 150 kcal | 195 kcal | 240 kcal | 285 kcal |
| Moderate (MET 8.0) | 200 kcal | 260 kcal | 320 kcal | 380 kcal |
| Vigorous (MET 11.0) | 275 kcal | 358 kcal | 440 kcal | 523 kcal |
Frequently Asked Questions
How many calories does a 5 km run burn?
A 5 km run burns approximately 280–420 kcal depending on your body weight and pace. A 60 kg person running at a moderate pace (around 6 min/km, MET 8.0) burns roughly 280–300 kcal. A 80 kg person at the same pace burns around 370–400 kcal. Running faster increases the MET value slightly but reduces duration — calorie burn per kilometre stays relatively consistent regardless of pace for most runners.
How fast should I run to burn fat?
The 'fat burning zone' is a moderate intensity — around 60–70% of your maximum heart rate, which for most people corresponds to a comfortable conversational pace (about MET 6–8, or a pace where you can speak in short sentences). At this intensity, a higher proportion of calories comes from fat. However, higher-intensity running burns more total calories, which is more important for overall fat loss. For Singaporeans, running at dawn or dusk avoids peak heat and allows a more sustained effort.