What this tool does
Enter body weight, how long you ran, your average pace, and optional treadmill grade. The page returns gross session calories (total during the run) and net calories (the extra burn above resting).
How it works
Each pace maps to a running speed in km/h (easy ~8, steady ~9.7, tempo ~11.3, fast ~12.9). The ACSM running equation estimates oxygen cost: VO₂ (ml/kg/min) = 0.2·S + 0.9·S·G + 3.5, where S is speed in m/min and G is grade as a fraction. Energy converts at ~5 kcal per liter of O₂.
Formula and methodology
ACSM running: VO₂ (ml/kg/min) = 0.2·S + 0.9·S·G + 3.5. kcal ≈ VO₂/1000 × kg × min × 5. Net subtracts the 3.5 ml/kg/min rest term.
How to interpret the result
A 70 kg runner at a steady ~6 mph pace for 30 minutes often lands near 370–380 kcal gross on flat ground. A 10% treadmill grade at the same pace can push past 500 kcal. Heavier bodies and faster paces cost more per minute — but do not eat the full number back if your TDEE already counted training.
Example
70 kg, 30 minutes, steady pace, level: about 376 kcal gross and ~340 kcal net. The same session at 10% incline: roughly 529 kcal gross. A 75 kg runner at steady pace for 30 minutes: about 403 kcal gross.
Common mistakes
- Adding gross run calories on top of a TDEE that already used “moderate” or “active” activity.
- Picking tempo pace for a walk-run interval session.
- Trusting a treadmill readout set to a default 70 kg body.
- Logging gross burn in MyFitnessPal or Cronometer when you only need net above maintenance.
When this estimate may be off
- You held the handrails on a steep treadmill belt.
- Most of the session was walking — use the walking calorie calculator.
- Wind, heat, or soft trail added cost the grade term cannot see.
- Body weight on the form is outdated.