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Calories burned: running
An adult weighing 75 kg (165 lb) burns about 765 calories in an hour of running, depending on how hard they play.
By body weight, per hour
| Body weight | Easy pace, about 8 km/h (5 mph) | Steady pace, about 9.7 km/h (6 mph) | Brisk pace, about 11.3 km/h (7 mph) | Fast pace, about 12.9 km/h (8 mph) |
|---|---|---|---|---|
| 50 kg (110 lb) | 425 | 465 | 550 | 600 |
| 60 kg (132 lb) | 510 | 558 | 660 | 720 |
| 70 kg (154 lb) | 595 | 651 | 770 | 840 |
| 80 kg (176 lb) | 680 | 744 | 880 | 960 |
| 90 kg (198 lb) | 765 | 837 | 990 | 1,080 |
| 100 kg (220 lb) | 850 | 930 | 1,100 | 1,200 |
| 110 kg (243 lb) | 935 | 1,023 | 1,210 | 1,320 |
Total for the activity (MET x kg x hours), including what you burn at rest. An estimate: effort and position change it. 30 minutes = x 0.5, 90 minutes = x 1.5.
- Easy pace, about 8 km/h (5 mph): Listed as Running, 5.0 to 5.2 mph (12 min/mile), about 7:30 min/km. (Compendium code 12030)
- Steady pace, about 9.7 km/h (6 mph): Listed as Running, 6 to 6.3 mph (10 min/mile), about 6:15 min/km. (Compendium code 12050)
- Brisk pace, about 11.3 km/h (7 mph): Listed as Running, 7 mph (8.5 min/mile), about 5:20 min/km. (Compendium code 12070)
- Fast pace, about 12.9 km/h (8 mph): Listed as Running, 8 mph (7.5 min/mile), about 4:40 min/km. (Compendium code 12090)
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.