Calorie chart
🏃 Calories burned running
A 70 kg (154 lb) person burns about 294 kcal in 30 minutes running at a moderate pace, and about 588 kcal in an hour.
Running earns the most per minute of the five activities in EarnEat: MET 8, more than double walking. That is why 20 or 30 minutes already moves your balance.
Chart: calories burned running by weight and duration
Values in kcal at a moderate pace. For a light pace, subtract 20%; for hard, add 20%.
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 105 | 210 | 315 | 420 |
| 60 kg | 126 | 252 | 378 | 504 |
| 70 kg | 147 | 294 | 441 | 588 |
| 80 kg | 168 | 336 | 504 | 672 |
| 90 kg | 189 | 378 | 567 | 756 |
| 100 kg | 210 | 420 | 630 | 840 |
Light, moderate or hard
Intensity changes the math. For 70 kg and 30 minutes running:
Light
235 kcal
a very easy jog, mixed with walking
Moderate
294 kcal
a steady, comfortable pace with faster breathing
Hard
353 kcal
intervals, hills or race pace
What 30 minutes running buys
With 294 kcal in the balance, the EarnEat shop already unlocks items like these. For an all-you-can-eat pizza night (1,550 kcal), the priciest goal, it would take about 2 h 39 min running, adding up the week's workouts.
Compared with other activities
Calories in 30 minutes, moderate pace, for 70 kg:
Try it
What is your workout worth?
The same math as the app. Adjust weight, duration and intensity to see how many calories the workout earns and what it buys.
Estimate using the MET formula, based on weight, duration and intensity. It does not replace advice from a dietitian or doctor.
Frequently asked questions
How many calories does an hour running burn?
About 588 kcal for a 70 kg (154 lb) person at a moderate pace. At 60 kg (132 lb) it is about 504 kcal, and at 90 kg (198 lb), about 756 kcal: moving a heavier body takes more energy.
Does running burn more or less than other activities?
In 30 minutes at a moderate pace, for 70 kg: running, 294 kcal; swimming, 257 kcal; cycling, 220 kcal; elliptical, 184 kcal; walking, 129 kcal.
How is this calculated?
With the MET formula: kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes, adjusted for intensity (light × 0.8; hard × 1.2). Running is worth MET 8. It is an estimate, not a measurement, and it is the same math the EarnEat app runs after every workout.
Today's workout is already worth a dessert.
EarnEat does this math after every workout and keeps the balance for you to spend on the food you love. Free, no sign-up, 100% offline.