Use running pace to calculate your session time, then enter weight and duration in the calculator. The two running options use broad intensity categories rather than your exact pace.
Pace, distance and time
At 6 minutes per kilometre, 5 km takes 30 minutes. A pace of 5:30 means 5.5 minutes, so the same distance takes 27.5 minutes. Do not enter 5.30 as a decimal pace.
Example at 75 kg
Select “Running, moderate” for the tool’s 8.3 MET assumption. Thirty minutes gives 8.3 × 3.5 × 75 ÷ 200 × 30 = about 327 kcal. The faster category assumes 11 MET and gives 433 kcal for that same duration. These assumptions are not a precise mapping from the paces above.
Use the result consistently
Record route, time and category alongside the estimate. Wind, hills, running economy and individual physiology affect actual expenditure. The displayed number includes resting energy during the session; compare like with like when a watch labels its figure “active calories”.
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.
