Calories

A general estimate is about 1 calorie per kilogram of body weight per kilometer. So a 70kg runner burns approximately 70 calories per km. Running faster burns slightly more calories per km due to higher intensity.

Running burns more total calories per unit of time, but the calories burned per distance are surprisingly similar. Running 5K burns about 10-20% more calories than walking 5K, because running involves more vertical displacement and muscle activation.

As your cardiovascular fitness improves, your body becomes more efficient at running. Your heart rate is lower at the same pace, and your muscles use oxygen more efficiently, resulting in fewer calories burned for the same effort.

MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. 1 MET equals your resting metabolic rate. Running at 8 km/h is about 8.3 METs, meaning it burns 8.3 times more calories than resting. Our calculator uses ACSM-validated MET values.

It depends on your goal. For weight maintenance, replace most burned calories. For weight loss, create a moderate deficit (300-500 cal/day). Never restrict calories severely on training days, as this impairs recovery and performance.

Fasted running may increase fat oxidation during the run, but total daily fat loss depends on overall calorie balance, not when you eat. Fasted running can impair performance for hard sessions. For easy runs under 60 minutes, it is generally safe.

Heavier runners burn more calories per kilometer because moving more mass requires more energy. A 90kg runner burns roughly 30% more calories than a 70kg runner at the same pace and distance.

Nearly the same, but outdoor running typically burns 3-5% more calories due to wind resistance and terrain variation. Setting the treadmill to 1% incline roughly compensates for the lack of air resistance.

Heavier runners burn more calories per kilometer because more energy is needed to move greater mass. A 80kg runner burns roughly 25-30% more calories per km than a 60kg runner at the same pace. This is why the calculator requires your weight as input.

It depends on your goal. For weight maintenance, replace most burned calories. For weight loss, aim to replace 50-75% to maintain a moderate deficit. Never under-fuel by more than 500 calories daily, as this impairs recovery and performance. Post-run meals should include both carbohydrates and protein.