# How to calculate Calories in KCal from time and distance running?

3 min read

##### Asked by: Katie Leuenberger

It comes from the Journal of Sports Sciences and provides a formula for each gender. Men use the following formula: **Calories Burned = [(Age x 0.2017) — (Weight x 0.09036) + (Heart Rate x 0.6309) — 55.0969] x Time / 4.184**.

## How do runners calculate calories?

**How many calories does a runner need?**

- 60-90 minutes of running requires 19 to 21 calories per pound of body weight.
- 90 minutes to 2 hours of running requires 22 to 24 calories per pound of body weight.
- 2 to 3 hours of running requires at least 25 to 30 calories per pound of body weight.

## How many calories is 1 km run?

60 calories

As a rule of thumb, the average person running at an easy (conversational) pace on a flattish surface burns about **60 calories per km run** (that’s 100 calories per mile).

## How much kcal is burned with running?

As a very general and simplistic rule, an average-sized runner will burn about **100 calories per mile**. So if your goal is to burn 500 calories, you need to run about five miles.

## How many calories is 1 hour of running?

This list shows the estimated number of calories burned while doing various exercises for one hour.

How much am I burning?

Activity (1-hour duration) | 160 lbs. (73 kg) |
---|---|

Running, 5 mph |
606 |

Skiing, downhill | 314 |

Swimming laps, light or moderate | 423 |

Walking, 3.5 mph | 314 |

## How many calories do you burn running 5km in 30 minutes?

Plus, it’s a solid way to torch calories: A 68-kilogram woman running five kilometres in 30 minutes (that’s a 10-minute-1.5-kilometre pace) will burn roughly **340 calories**. That’s 113 calories per mile—not bad!

## How many calories does 5K burn?

On average a 5K run will burn **between 300 and 400 calories** (around 100 calories per mile), but if you are looking to work out the rate that you personally burn calories when running a 5K, you will need to take a few factors into consideration.

## How many calories does a 2 km jog burn?

Broadly speaking, the estimate of **62 calories per kilometre** is more like a minimum of what you can expect to burn while running if you weigh 50-60kg. If you’re around 90-100kg, or working very hard to run fast, into the wind, or up hills, it’ll be more like 80-100 calories per kilometre.

## How many calories burned jogging 15 minutes?

and jog at a pace of 5 miles per hour for 15 minutes, you will burn approximately **145 calories each day**. If you weigh 185 lbs. and jog at the same pace for 15 minutes, you will burn 175 calories, according to Harvard Health Publishing.

## How many calories do you burn jogging 20 minutes?

Tip. You can burn approximately **100 to 150 calories** in a 20-minute run. A faster runner will burn more calories.

## What exercise burns the most calories in 30 minutes?

Running

**Running at even a slow pace** burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.

## Is it OK to run 20 minutes every day?

Running can be incredibly beneficial in a number of ways and one doesn’t have to plan elaborately to go for a run; all you need is proper shoes. As per the latest research, **even running 20 minutes per day can have a dramatic positive impact on a person’s health and well-being**.