Calories burned running and walking

Calories burned running and walking

The number of calories burned while running and walking depends primarily on your weight and the slope of the surface you're traveling on. Going uphill obviously uses more calories than the flat, and going downhill uses less calories for moderate slopes but as the slope gets stepper, the calories start to increase again. Your efficiency also has an impact on the calorie cost; for instance Paula Radcliffe improved her Running Economy by nearly 20% over 10 years. Running on the flat uses about 0.63 Calories per pound per mile, or in metric, 0.86 Calories per Kg per Km. Walking uses fewer Calories than running at 0.4 Calories per pound per mile, or in metric, 0.6 Calories per Kg per Km.Below are tables for sample weights to save you the math. The calculations for slopes are a bit more complex and are shown with the tables further down this page.

1 Calories burned on the flat (Pounds & Miles)

This table shows the number of calories burned while running or walking on the flat. Simply look up your weight in the first column, and read the number of calories burned for running or walking in the next two columns. This table shows weight in pounds and distance in miles; the next table is a metric equivalent.

Weight Pounds	Running Calories/Mile	Walking Calories/Mile
70	44.1	30.6
80	50.4	35.0
90	56.6	39.3
100	62.9	43.7
110	69.2	48.1
120	75.5	52.5
130	81.8	56.8
140	88.1	61.2
150	94.4	65.6
160	100.7	69.9
170	107.0	74.3
180	113.3	78.7
190	119.6	83.0
200	125.9	87.4
210	132.2	91.8
220	138.5	96.2
230	144.8	100.5
240	151.1	104.9
250	157.4	109.3
260	163.6	113.6
270	169.9	118.0
280	176.2	122.4
290	182.5	126.8
300	188.8	131.1

2 Calories burned on the flat (Kg & Km)

This table shows the number of calories burned while running or walking on the flat. Simply look up your weight in the first column, and read the number of calories burned for running or walking in the next two columns. This table shows weight in Kg and distance in Km; the table above is an imperial equivalent.

Weight Kg	Running Calories/Km	Walking Calories/Km
30	25.8	17.9
35	22.0	20.9
40	25.2	23.9
45	28.3	26.9
50	31.5	29.9
55	34.6	32.9
60	37.8	35.9
65	40.9	38.8
70	44.1	41.8
75	47.2	44.8
80	50.4	47.8
85	53.5	50.8
90	56.6	53.8
95	59.8	56.8
100	62.9	59.8
105	66.1	62.7
110	69.2	65.7
115	72.4	68.7
120	75.5	71.7
125	78.7	74.7
130	81.8	77.7
135	85.0	80.7
140	88.1	83.7
145	91.3	86.6

3 The effect of slope

The cost of running on a slope is given by this equation

Cr_i = 155.4i⁵ - 30.4i⁴ - 43.3i³ + 46.3i² + 19.5i + 3.6

Where i is the slope and the result I in Jules per Kg per Meter. The equation for walking is similar:

Cw_i = 280.5i⁵ - 58.7i⁴- 76.8i³+ 51.9i²2+ 19.6i + 2.5

To make life easier, I've generated some tables to show the Calorie burn for different weights and different slopes.

4 Calories burned running on slopes (Pounds & Miles)

	Slope
Weight Pounds	-50%	-45%	-40%	-35%	-30%	-25%	-20%	-15%	-10%	-5%	0%	5%	10%	15%	20%	25%	30%	35%	40%	45%	50%
70	49.9	49.3	44.2	37.1	30.1	24.8	22.0	22.5	26.3	33.6	44.1	57.3	73.0	90.8	110.2	131.3	154.0	178.7	206.2	237.7	275.0
80	57.1	56.4	50.5	42.4	34.4	28.3	25.2	25.7	30.1	38.4	50.4	65.5	83.5	103.7	126.0	150.0	175.9	204.2	235.7	271.7	314.3
90	64.2	63.4	56.8	47.7	38.7	31.9	28.3	28.9	33.9	43.2	56.6	73.7	93.9	116.7	141.7	168.8	197.9	229.7	265.1	305.7	353.6
100	71.4	70.5	63.1	53.0	43.0	35.4	31.5	32.1	37.6	48.0	62.9	81.9	104.3	129.7	157.5	187.5	219.9	255.3	294.6	339.6	392.8
110	78.5	77.5	69.4	58.3	47.4	38.9	34.6	35.3	41.4	52.8	69.2	90.1	114.8	142.6	173.2	206.3	241.9	280.8	324.1	373.6	432.1
120	85.6	84.6	75.7	63.6	51.7	42.5	37.8	38.5	45.1	57.6	75.5	98.3	125.2	155.6	189.0	225.0	263.9	306.3	353.5	407.6	471.4
130	92.8	91.6	82.0	68.9	56.0	46.0	40.9	41.7	48.9	62.4	81.8	106.5	135.7	168.6	204.7	243.8	285.9	331.8	383.0	441.5	510.7
140	99.9	98.7	88.4	74.2	60.3	49.6	44.1	44.9	52.7	67.2	88.1	114.7	146.1	181.5	220.5	262.5	307.9	357.4	412.4	475.5	550.0
150	107.0	105.7	94.7	79.5	64.6	53.1	47.2	48.1	56.4	72.0	94.4	122.9	156.5	194.5	236.2	281.3	329.9	382.9	441.9	509.5	589.3
160	114.2	112.8	101.0	84.8	68.9	56.6	50.4	51.4	60.2	76.8	100.7	131.1	167.0	207.5	252.0	300.0	351.9	408.4	471.4	543.4	628.5
170	121.3	119.8	107.3	90.1	73.2	60.2	53.5	54.6	64.0	81.6	107.0	139.3	177.4	220.5	267.7	318.8	373.9	434.0	500.8	577.4	667.8
180	128.4	126.9	113.6	95.4	77.5	63.7	56.6	57.8	67.7	86.4	113.3	147.4	187.8	233.4	283.4	337.5	395.9	459.5	530.3	611.4	707.1
190	135.6	133.9	119.9	100.7	81.8	67.3	59.8	61.0	71.5	91.2	'119'.6	155.6	198.3	246.4	299.2	356.3	417.9	485.0	559.7	645.3	746.4
200	142.7	141.0	126.2	106.0	86.1	70.8	62.9	64.2	75.2	96.0	125.9	163.8	208.7	259.4	314.9	375.0	439.9	510.5	589.2	679.3	785.7
210	149.8	148.0	132.5	111.3	90.4	74.3	66.1	67.4	79.0	100.8	132.2	172.0	219.1	272.3	330.7	393.8	461.9	536.1	618.7	713.2	825.0
220	157.0	155.1	138.8	116.6	94.7	77.9	69.2	70.6	82.8	105.6	138.5	180.2	229.6	285.3	346.4	412.5	483.9	561.6	648.1	747.2	864.2
230	164.1	162.1	145.2	121.9	99.0	81.4	72.4	73.8	86.5	110.4	144.8	188.4	240.0	298.3	362.2	431.3	505.8	587.1	677.6	781.2	903.5
240	171.3	169.2	151.5	127.2	103.3	85.0	75.5	77.0	90.3	115.2	151.1	196.6	250.4	311.2	377.9	450.0	527.8	612.6	707.0	815.1	942.8
250	178.4	176.2	157.8	132.5	107.6	88.5	78.7	80.2	94.0	120.0	157.4	204.8	260.9	324.2	393.7	468.8	549.8	638.2	736.5	849.1	982.1
260	185.5	183.3	164.1	137.8	111.9	92.0	81.8	83.4	97.8	124.8	163.6	213.0	271.3	337.2	409.4	487.5	571.8	663.7	766.0	883.1	1021.4
270	192.7	190.3	170.4	143.1	116.2	95.6	85.0	86.7	101.6	129.6	169.9	221.2	281.7	350.1	425.2	506.3	593.8	689.2	795.4	917.0	1060.7
280	199.8	197.4	176.7	148.4	120.5	99.1	88.1	89.9	105.3	134.4	176.2	229.4	292.2	363.1	440.9	525.0	615.8	714.7	824.9	951.0	1099.9
290	206.9	204.4	183.0	153.7	124.8	102.7	91.3	93.1	109.1	139.2	182.5	237.6	302.6	376.1	456.7	543.8	637.8	740.3	854.3	985.0	1139.2
300	214.1	211.5	189.3	159.0	129.1	106.2	94.4	96.3	112.9	144.0	188.8	245.7	313.0	389.0	472.4	562.5	659.8	765.8	883.8	1018.9	1178.5

5 Calories burned running on slopes (Kg & Km)

	Slope
Weight Kg	-50%	-45%	-40%	-35%	-30%	-25%	-20%	-15%	-10%	-5%	0%	5%	10%	15%	20%	25%	30%	35%	40%	45%	50%
30	29.3	28.9	25.9	21.7	17.7	14.5	12.9	13.2	15.4	19.7	25.8	33.6	42.8	53.2	64.6	76.9	90.2	104.7	120.8	139.3	161.1
35	34.1	33.7	30.2	25.4	20.6	16.9	15.1	15.4	18.0	23.0	''''30.1	39.2	49.9	62.0	75.3	89.7	105.2	122.1	141.0	162.5	188.0
40	39.0	38.5	34.5	29.0	23.5	19.4	17.2	17.5	20.6	26.3	34.4	44.8	57.1	70.9	86.1	102.5	120.3	139.6	161.1	185.7	214.8
45	43.9	43.4	38.8	32.6	26.5	21.8	19.4	19.7	23.1	29.5	38.7	50.4	64.2	79.8	96.9	115.4	135.3	157.0	181.2	208.9	241.7
50	48.8	48.2	43.1	36.2	29.4	24.2	21.5	21.9	25.7	32.8	43.0	56.0	71.3	88.6	107.6	128.2	150.3	174.5	201.4	232.1	268.5
55	53.6	53.0	47.5	39.8	32.4	26.6	23.7	24.1	28.3	36.1	47.3	61.6	78.5	97.5	118.4	141.0	165.4	191.9	221.5	255.4	295.4
60	58.5	57.8	51.8	43.5	35.3	29.0	25.8	26.3	30.9	39.4	51.6	67.2	85.6	106.4	129.2	153.8	180.4	209.4	241.6	278.6	322.2
65	63.4	62.6	56.1	47.1	38.3	31.5	28.0	28.5	33.4	42.7	55.9	72.8	92.7	115.2	139.9	166.6	195.4	226.8	261.8	301.8	349.1
70	68.3	67.5	60.4	50.7	41.2	33.9	30.1	30.7	36.0	45.9	60.2	78.4	99.9	124.1	150.7	179.4	210.5	244.3	281.9	325.0	375.9
75	73.2	72.3	64.7	54.3	44.1	36.3	32.3	32.9	38.6	49.2	64.5	84.0	107.0	133.0	161.4	192.3	225.5	261.7	302.0	348.2	402.8
80	78.0	77.1	69.0	58.0	47.1	38.7	34.4	35.1	41.1	52.5	68.8	89.6	114.1	141.8	172.2	205.1	240.5	279.2	322.2	371.4	429.6
85	82.9	81.9	73.3	61.6	50.0	41.1	36.6	37.3	43.7	55.8	73.1	95.2	121.2	150.7	183.0	217.9	255.6	296.6	342.3	394.6	456.5
90	87.8	86.7	77.6	65.2	53.0	43.6	38.7	39.5	46.3	59.1	77.4	100.8	128.4	159.5	193.7	230.7	270.6	314.1	362.4	417.9	483.3
95	92.7	91.6	82.0	68.8	55.9	46.0	40.9	41.7	48.9	62.3	81.7	106.4	135.5	168.4	204.5	243.5	285.6	331.5	382.6	441.1	510.2
100	97.5	96.4	86.3	72.4	58.8	48.4	43.0	43.9	51.4	65.6	86.0	112.0	142.6	177.3	215.3	256.3	300.7	349.0	402.7	464.3	537.0
105	102.4	101.2	90.6	76.1	61.8	50.8	45.2	46.1	54.0	68.9	90.3	117.6	149.8	186.1	226.0	269.2	315.7	366.4	422.9	487.5	563.9
110	107.3	106.0	94.9	79.7	64.7	53.2	47.3	48.3	56.6	72.2	94.6	123.2	156.9	195.0	236.8	282.0	330.7	383.9	443.0	510.7	590.7
115	112.2	110.8	99.2	83.3	67.7	55.7	49.5	50.5	59.1	75.5	98.9	128.8	164.0	203.9	247.6	294.8	345.7	401.3	463.1	533.9	617.6
120	117.1	115.6	103.5	86.9	70.6	58.1	51.6	52.6	61.7	78.8	103.3	134.4	171.2	212.7	258.3	307.6	360.8	418.7	483.3	557.2	644.4
125	121.9	120.5	107.8	90.5	73.6	60.5	53.8	54.8	64.3	82.0	107.6	140.0	178.3	221.6	269.1	320.4	375.8	436.2	503.4	580.4	671.3
130	126.8	125.3	112.2	94.2	76.5	62.9	55.9	57.0	66.9	85.3	111.9	145.6	185.4	230.5	279.8	333.2	390.8	453.6	523.5	603.6	698.1
135	131.7	130.1	116.5	97.8	79.4	65.3	58.1	59.2	69.4	88.6	116.2	151.2	192.6	239.3	290.6	346.1	405.9	471.1	543.7	626.8	725.0
140	136.6	134.9	120.8	101.4	82.4	67.8	60.2	61.4	72.0	91.9	120.5	156.8	199.7	248.2	301.4	358.9	420.9	488.5	563.8	650.0	751.8
145	141.4	139.7	125.1	105.0	85.3	70.2	62.4	63.6	74.6	95.2	124.8	162.4	206.8	257.0	312.1	371.7	435.9	506.0	583.9	673.2	778.7

6 Calories burned walking on slopes (Pounds & Miles)

	Slope
Weight Pounds	-50%	-45%	-40%	-35%	-30%	-25%	-20%	-15%	-10%	-5%	''''0%	5%	10%	15%	20%	25%	30%	35%	40%	45%	50%
70	34.8	44.1	42.9	35.9	27.0	18.9	13.3	11.5	13.8	20.3	30.6	44.1	60.0	77.6	96.4	116.1	136.9	159.3	184.8	215.4	254.2
80	39.7	50.4	49.0	41.1	30.9	21.5	15.2	13.1	15.8	23.2	35.0	50.4	68.5	88.7	110.2	132.7	156.4	182.1	211.2	246.2	290.5
90	44.7	56.7	55.1	46.2	34.7	24.2	17.1	14.7	17.7	26.1	39.3	56.6	77.1	99.8	124.0	149.3	176.0	204.8	237.6	276.9	326.9
100	49.7	63.0	61.3	51.3	38.6	26.9	19.0	16.4	19.7	29.0	43.7	62.9	85.7	110.8	137.7	165.9	195.5	227.6	264.0	307.7	363.2
110	54.6	69.3	67.4	56.5	42.5	29.6	20.9	18.0	21.7	31.9	48.1	69.2	94.2	121.9	151.5	182.5	215.1	250.4	290.4	338.5	399.5
120	59.6	75.6	73.5	61.6	46.3	32.3	22.8	19.6	23.6	34.8	52.5	75.5	102.8	133.0	165.3	199.1	234.6	273.1	316.8	369.3	435.8
130	64.6	81.9	79.6	66.7	50.2	35.0	24.7	21.3	25.6	37.7	56.8	81.8	111.4	144.1	179.0	215.7	254.2	295.9	343.2	400.0	472.1
140	69.5	88.2	85.8	71.9	54.0	37.7	26.6	22.9	27.6	40.6	61.2	88.1	119.9	155.2	192.8	232.2	273.7	318.6	369.6	430.8	508.4
150	74.5	94.5	91.9	77.0	57.9	40.4	28.5	24.5	29.6	43.5	65.6	94.4	128.5	166.3	206.6	248.8	293.3	341.4	396.0	461.6	544.8
160	79.5	100.8	98.0	82.1	61.8	43.1	30.4	26.2	31.5	46.4	69.9	100.7	137.0	177.4	220.4	265.4	312.8	364.1	422.4	492.4	581.1
170	84.4	107.2	104.2	87.3	65.6	45.8	32.3	27.8	33.5	49.3	74.3	107.0	145.6	188.4	234.1	282.0	332.4	386.9	448.8	523.1	617.4
180	89.4	113.5	110.3	92.4	69.5	48.5	34.2	29.5	35.5	52.2	78.7	113.3	154.2	199.5	247.9	298.6	352.0	409.7	475.2	553.9	653.7
190	94.4	119.8	116.4	97.5	73.3	51.2	36.1	31.1	37.4	55.1	83.0	119.6	162.7	210.6	261.7	315.2	371.5	432.4	501.6	584.7	690.0
200	99.3	126.1	122.5	102.7	77.2	53.9	38.0	32.7	39.4	58.0	87.4	125.9	171.3	221.7	275.5	331.8	391.1	455.2	528.0	615.4	726.3
210	104.3	132.4	128.7	107.8	81.1	56.6	39.9	34.4	41.4	60.9	91.8	132.2	179.9	232.8	289.2	348.4	410.6	477.9	554.4	646.2	762.7
220	109.3	138.7	134.8	112.9	84.9	59.3	41.8	36.0	43.4	63.8	''''96.2	138.5	188.4	243.9	303.0	365.0	430.2	500.7	580.7	677.0	799.0
230	114.2	145.0	140.9	118.1	88.8	61.9	43.7	37.6	45.3	66.7	100.5	144.8	197.0	255.0	316.8	381.6	449.7	523.5	607.1	707.8	835.3
240	119.2	151.3	147.0	123.2	92.6	64.6	45.6	39.3	47.3	69.6	104.9	151.1	205.6	266.0	330.5	398.1	469.3	546.2	633.5	738.5	871.6
250	124.2	157.6	153.2	128.4	96.5	67.3	47.5	40.9	49.3	72.5	109.3	157.3	214.1	277.1	344.3	414.7	488.8	569.0	659.9	769.3	907.9
260	129.1	163.9	159.3	133.5	100.3	70.0	49.4	42.5	51.2	75.4	113.6	163.6	222.7	288.2	358.1	431.3	508.4	591.7	686.3	800.1	944.2
270	134.1	170.2	165.4	138.6	104.2	72.7	51.3	44.2	53.2	78.3	118.0	169.9	231.3	299.3	371.9	447.9	527.9	614.5	712.7	830.8	980.6
280	139.1	176.5	171.5	143.8	108.1	75.4	53.2	45.8	55.2	81.2	122.4	176.2	239.8	310.4	385.6	464.5	547.5	637.3	739.1	861.6	1016.9
290	144.0	182.8	177.7	148.9	111.9	78.1	55.1	47.5	57.1	84.1	126.8	182.5	248.4	321.5	399.4	481.1	567.0	660.0	765.5	892.4	1053.2
300	149.0	189.1	183.8	154.0	115.8	80.8	57.0	49.1	59.1	87.0	131.1	188.8	257.0	332.5	413.2	497.7	586.6	682.8	791.9	923.2	1089.5

7 Calories burned walking on slopes (Kg & Km)

	Slope
Weight Kg	-50%	-45%	-40%	-35%	-30%	-25%	-20%	-15%	-10%	-5%	0%	5%	10%	15%	20%	25%	30%	35%	40%	45%	50%
30	20.4	25.8	25.1	21.1	15.8	11.0	7.8	6.7	8.1	11.9	17.9	25.8	35.1	45.5	56.5	68.0	80.2	93.3	108.3	126.2	148.9
35	23.8	30.2	29.3	24.6	18.5	12.9	9.1	7.8	9.4	13.9	20.9	30.1	41.0	53.0	65.9	79.4	93.6	108.9	126.3	147.2	173.8
40	27.2	34.5	33.5	28.1	21.1	14.7	10.4	8.9	10.8	15.9	23.9	34.4	46.8	60.6	75.3	90.7	106.9	124.4	144.3	168.3	198.6
45	30.6	38.8	37.7	31.6	23.7	16.6	11.7	10.1	12.1	17.8	26.9	38.7	52.7	68.2	84.7	102.0	120.3	140.0	162.4	189.3	223.4
50	33.9	43.1	41.9	35.1	26.4	18.4	13.0	11.2	13.5	19.8	29.9	43.0	58.5	75.8	94.1	113.4	133.6	155.6	180.4	210.3	248.2
55	37.3	47.4	46.1	38.6	29.0	20.3	14.3	12.3	14.8	21.8	32.9	47.3	64.4	83.3	103.6	124.7	147.0	171.1	198.5	231.4	273.1
60	40.7	51.7	50.3	42.1	31.7	22.1	15.6	13.4	16.2	23.8	35.9	51.6	70.3	90.9	113.0	136.1	160.4	186.7	216.5	252.4	297.9
65	44.1	56.0	54.4	45.6	34.3	23.9	16.9	14.5	17.5	25.8	38.8	55.9	76.1	98.5	122.4	147.4	173.7	202.2	234.6	273.4	322.7
70	47.5	60.3	58.6	49.1	36.9	25.8	18.2	15.7	18.9	27.8	41.8	60.2	82.0	106.1	131.8	158.7	187.1	217.8	252.6	294.5	347.5
75	50.9	64.6	62.8	52.6	39.6	27.6	19.5	16.8	20.2	29.7	44.8	64.5	87.8	113.6	141.2	170.1	200.5	233.3	270.6	315.5	372.3
80	54.3	68.9	67.0	56.1	42.2	29.5	20.8	17.9	21.6	31.7	47.8	68.8	93.7	121.2	150.6	181.4	213.8	248.9	288.7	336.5	397.2
85	57.7	73.2	71.2	59.7	44.8	31.3	22.1	19.0	22.9	33.7	50.8	73.1	99.5	128.8	160.0	192.8	227.2	264.5	306.7	357.6	422.0
90	61.1	77.5	75.4	63.2	47.5	33.1	23.4	20.1	24.2	35.7	53.8	77.4	105.4	136.4	169.4	204.1	240.6	280.0	324.8	378.6	446.8
95	64.5	81.9	79.6	66.7	50.1	35.0	24.7	21.3	25.6	37.7	56.8	81.7	111.2	144.0	178.9	215.4	253.9	295.6	342.8	399.6	471.6
100	67.9	86.2	83.8	70.2	52.8	36.8	26.0	22.4	26.9	39.6	59.8	86.0	117.1	151.5	188.3	226.8	267.3	311.1	360.9	420.7	496.5
105	71.3	90.5	87.9	73.7	55.4	38.7	27.3	23.5	28.3	41.6	62.7	90.3	122.9	159.1	197.7	238.1	280.7	326.7	378.9	441.7	521.3
110	74.7	94.8	92.1	77.2	58.0	40.5	28.6	24.6	29.6	43.6	65.7	94.6	128.8	166.7	207.1	249.5	294.0	342.2	396.9	462.7	546.1
115	78.1	99.1	96.3	80.7	60.7	42.3	29.9	25.7	31.0	45.6	68.7	98.9	134.7	174.3	216.5	260.8	307.4	357.8	415.0	483.8	570.9
120	81.5	103.4	100.5	84.2	63.3	44.2	31.2	26.8	32.3	47.6	71.7	103.2	140.5	181.8	225.9	272.1	320.8	373.3	433.0	504.8	595.8
125	84.9	107.7	104.7	87.7	66.0	46.0	32.5	28.0	33.7	49.6	74.7	107.5	146.4	189.4	235.3	283.5	334.1	388.9	451.1	525.8	620.6
130	88.3	112.0	108.9	91.2	68.6	47.9	33.8	29.1	35.0	51.5	77.7	111.9	152.2	197.0	244.8	294.8	347.5	404.5	469.1	546.9	645.4
135	91.7	116.3	113.1	94.7	71.2	49.7	35.1	30.2	36.4	53.5	80.7	116.2	158.1	204.6	254.2	306.1	360.8	420.0	487.2	567.9	670.2
140	95.0	120.6	117.3	98.3	73.9	51.5	36.4	31.3	37.7	55.5	83.7	120.5	163.9	212.1	263.6	317.5	374.2	435.6	505.2	588.9	695.0
145	98.4	124.9	121.4	101.8	76.5	53.4	37.7	32.4	39.1	57.5	86.6	124.8	169.8	219.7	273.0	328.8	387.6	451.1	523.2	610.0	719.9