Running Calories Calculator (ACSM Equation)
Enter your speed, incline, time and weight to estimate calories burned running.
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Running Calories Calculator (ACSM Equation) by TheCalcTools
How the Running Calories Calculator (ACSM Equation) works
The American College of Sports Medicine running equation estimates oxygen use from speed (m/min) and grade: VO₂ = 0.2 × speed + 0.9 × speed × grade + 3.5 ml/kg/min. Each litre of oxygen burns about 5 kcal.
The running equation is intended for speeds of about 8 km/h and faster. Results include resting metabolism; the net figure shows only the extra energy of the activity.
The formula
Worked example
Using the default values shown in the calculator:
| Speed | 10 |
|---|---|
| Incline (grade) | 0 % |
| Time (minutes) | 30 |
| Body weight | 70 |
- 5.0 km in 30 minutes at 70 kg: 387 kcal (10.5 METs).
Result:
| Calories burned (kcal) | 387 |
|---|---|
| Distance (km) | 5.00 |
| Calories per km | 77 |
| Intensity (METs) | 10.5 |
| Calories above resting (kcal) | 350 |
Frequently asked questions
Is this more accurate than a fitness watch?
Both are estimates. The ACSM equations are well validated for steady treadmill exercise; outdoor terrain and individual efficiency change the real figure.
Sources and further reading
- ACSM's Guidelines for Exercise Testing and Prescription (metabolic equations)
- Wikipedia: Metabolic equivalent of task
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.