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The number of calories burned while running and walking depends primarily on your weight and the slope of the surface you're traveling on, whereas walking also depends on speed<ref name="energycostslopes"/>. 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 is most efficient at 20 min/mile (5 Km/Hr), at which point it 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.
=Calories burned on the flat (Pounds & Miles)=