Running calorie totals vary with body weight, time and intensity. For example, 30 minutes at this calculator’s moderate setting gives about 261 kcal at 60 kg and 327 kcal at 75 kg.
Compare time at the same assumption
At 75 kg and 8.3 MET, 20 minutes is about 218 kcal, 30 minutes 327 kcal and 45 minutes 490 kcal. This is a calculation table, not a claim that every runner maintains the same effort.
Connect pace to distance
Five kilometres at 6:00 min/km takes 30 minutes. Ten kilometres at that pace takes 60 minutes, giving about 654 kcal under the same 8.3 MET assumption. At 5:00 min/km, 5 km takes 25 minutes, but effort may be higher; simply shortening the time while keeping intensity fixed is an incomplete comparison.
Read device numbers carefully
This calculator offers 8.3 and 11 MET running categories, not an exact pace model. Its totals include resting energy. A watch may show active calories, use heart rate or apply another model. Record which method you used and avoid treating differences as proof that one workout was better.
Compendium of Physical Activities: METs
Estimate: kcal/min = MET × 3.5 × kg ÷ 200. When steps are entered and duration is blank, this tool assumes 100 steps per minute. MET values are population averages. Incline, terrain, wind, fitness, technique, handrail use and individual physiology change actual energy use. Not medical or nutrition advice.
Schatting: MET × 3,5 × kg ÷ 200. MET-waarden zijn gemiddelden en geen directe meting of medisch advies.
