Running calories burned
330 calories
Energy above rest: about 290 kcal.
What do the numbers mean?
Total expenditure includes the energy your body would use at rest during the same time. Energy above rest subtracts that resting portion. Do not add exercise again if it is already included in your daily budget.
An approximate estimate for adults. Actual expenditure varies. Method and sources
Compare pace and effort
70 kg · 30 minutes. Select an option by its name.
| Pace or effort | Calories |
|---|---|
| 300 | |
| 330 | |
| 410 |
Examples for a 70 kg adult
About 10 km/h
| Duration | Calories, approx. | Energy above rest |
|---|---|---|
| 15 min | 160 kcal | 150 kcal |
| 30 min | 330 kcal | 290 kcal |
| 45 min | 490 kcal | 440 kcal |
| 60 min | 650 kcal | 580 kcal |
Log your activity in Calotank
Meals use your daily budget; logged activity adds calories to it. Manual logging is free.
1. Add activity
Open activity logging and enter the calories and an optional name. This example logs a walk at 400 kcal.
2. See the updated balance
Before logging, 1,400 kcal remains. After logging: 1,400 + 400 = 1,800 kcal. The orange portion shows calories added through activity.
Edited example screens. Their values are not your calculation result or a recommendation to eat more. Web calculator values do not transfer to the app automatically.
Free essentials for iPhone and Android. No account needed.
Exercise calorie questions
What minutes-per-kilometre pace do the options represent?
8 km/h is 7 min 30 s/km, 10 km/h is 6 min/km and 12 km/h is 5 min/km. Choose the closest option. MET values are averages for level ground; individual running economy, hills and conditions affect expenditure.
How do I calculate a five-kilometre run?
Enter the actual duration and the closest average pace. For example, 5 km at 10 km/h takes 30 minutes. The calculator does not assume every five-kilometre run takes the same time.
Why does my smartwatch give a different number?
The calculator uses an average MET value, weight and time. A watch may also use heart rate and its own model. One number may include resting expenditure while the other counts only active calories. Both are estimates; compare the same duration and definition first.
Can I add exercise calories to my daily budget?
Activity logged manually in Calotank adds to your daily budget. Total expenditure includes calories you would use at rest, so it does not directly equal an extra budget. Even some expenditure above rest may already be included in your daily budget. Only account for additional exercise not already included, and avoid logging the same activity twice.
Does this calculate a full day’s expenditure?
This calculator estimates expenditure during a selected exercise session. Use the daily calorie needs calculator for a whole-day estimate based on resting metabolism and your usual activity. Open daily calorie needs →
How are calories burned calculated?
Total expenditure (kcal) = MET × weight (kg) × time (min) ÷ 60. Energy above rest = (MET − 1) × weight × time ÷ 60. One MET represents a standard resting expenditure of 1 kcal/kg/hour.
Example: 9.3 × 70 × 30 ÷ 60 = 325.5 kcal, or about 330 calories. Energy above rest is about 290 kcal.
Results are rounded to the nearest 10 kcal; values below 10 are shown as “< 10”. The source dataset covers adults aged 19–59. The estimate does not measure your own metabolism; fitness, technique, terrain and conditions affect expenditure. This is not a full-day calorie target.
Source and MET values used: 2024 Adult Compendium of Physical Activities.
- Running
- About 8 km/h: 8.5 MET (12030)
- About 10 km/h: 9.3 MET (12050)
- About 12 km/h: 11.8 MET (12080)
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Calotank · Updated