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Calculate Your Running Calorie Burned! This running calorie burn calculator estimates the calories that you burn while running any given distance. The calculator takes into consideration the grade of the running surface that you are on (i.e. the incline or decline), whether you are running on a treadmill or not, and your fitness level.
Fitness level (measured through VO2max estimation) is taken into consideration because there is a known negative correlation between VO2max and energy cost of running (i.e. with increased fitness, or VO2max, you will burn less calories to run a given distance).
- Running Calorie Burn Calculator
Instructions for this Running Calorie Burn Calculator
No physical exertion is required for this Running Calorie Burn Calculator. You simply need to enter your real age, weight, 20 Second Resting Heart Rate, running distance, into the form below.
♣ How Many Calories Does Running Burn?Figuring out how many calories you burn when running is, on a simple level, a fairly straightforward calculation. Most experts (and lots of studies) suggest that a person of average weight burns about 100 calories in a mile of running. That number goes up slightly if you weigh more or if you’re a less efficient runner—both of which require that you use more energy to cover the same distance. On the contrary, that number of calories doesn’t go up if you run faster.
Generally speaking, of course, if you run faster you’ll cover more miles in the same amount of time, which equals more calories burned in that time. Think about it: A person running 10-minute miles for an hour covers six miles and burns about 600 calories in this calculation; a person running 6-minute miles for that same amount of time runs 10 miles and burns 1,000 calories.
One study, Broeder says, suggests that if you burn 720 calories running at 80 percent of your VO2 max, as opposed to burning 720 calories running slower at 60 percent of your VO2max, your base rate of calorie burning will be elevated by 15-25 percent for up to 24 hours. Other studies have been less conclusive in the number, but consistently find that more intense exercise leads to a greater after-burn effect.However, if your goal is to burn calories or lose weight, you have to weigh the options. Generally, a non-elite runner can only do a really intense running workout maybe once or twice a week at risk of getting injured from the higher intensity. Or, you risk burning out and not being able to do as much running, which then actually burns less calories.
♣ Equations:Running Calorie Burn Formulas
For - 20% ≤ % Grade ≤ - 15%: CB = (((-0.01 x G) + 0.50) x WKG + TF) x DRK x CFF
For - 15% < % Grade ≤ - 10%: CB = (((-0.02 x G) + 0.35) x WKG + TF) x DRK x CFF
For - 10% < % Grade ≤ 0%: CB = (((0.04 x G) + 0.95) x WKG + TF) x DRK x CFF
For 0% < % Grade ≤ 10%: CB = (((0.05 x G) + 0.95) x WKG + TF) x DRK x CFF
For 10% < % Grade ≤ 15%: CB = (((0.07 x G) + 0.75) x WKG + TF) x DRK x CFF
CB = Calorie burn (in calories)
G = Grade of the running surface (expressed as an integer number, i.e. -10)
WKG = Weight (in kilograms)
DRK = Distance run (in kilometers)
CFF = Cardiorespiratory fitness factor (see description below)
TF = Treadmill factor (see description below)
Determination of Cardiorespiratory Fitness Factor (CFF)
The intent of the cardiorespiratory fitness factor (CFF) used within this running calorie burn calculator is to account for fitness level of the runner since, according to the Margaria et al. study, "athletes can perform better not so much because of their greater skill as for their greater capacity for oxygen consumption." Essentially, a runner with a high VO2max will burn approximately 5% to 7% fewer calories while running than a runner with a low VO2max. To determine the cardiorespiratory fitness factor, CFF, an estimation of VO2max is required. VO2max is estimated based on the runner's resting heart rate, per the relationship defined by Uth et al., as shown below:
VO2max = 15.3 x (MHR/RHR)
VO2max = Maximum oxygen consumption (in mL•kg-1•min-1)
MHR = Maximum heart rate (beats/minute) = 208 - (0.7 x Age)
RHR = Resting heart rate (beats/minute) = 20 second heart rate x 3
Once VO2max is known, the cardiorespiratory fitness factor, CFF, is assigned as follows:
For VO2max ≥ 56 mL•kg-1•min-1:CFF = 1.00
For 56 mL•kg-1•min-1 > VO2max ≥ 54 mL•kg-1•min-1: CFF = 1.01
For 54 mL•kg-1•min-1 > VO2max ≥ 52 mL•kg-1•min-1: CFF = 1.02
For 52 mL•kg-1•min-1 > VO2max ≥ 50 mL•kg-1•min-1: CFF = 1.03
For 50 mL•kg-1•min-1 > VO2max ≥ 48 mL•kg-1•min-1: CFF = 1.04
For 48 mL•kg-1•min-1 > VO2max ≥ 46 mL•kg-1•min-1: CFF = 1.05
For 46 mL•kg-1•min-1 > VO2max ≥ 44 mL•kg-1•min-1: CFF = 1.06
For VO2max < 44 mL•kg-1•min-1: CFF = 1.07
Determination of Treadmill Factor (TF)
The intent of the treadmill factor (TF) used within this running calorie burn calculator is to account for the presence or absence of air resistance. If the runner is on a treadmill he or she does not experience air resistance while running and therefore burns fewer calories than a runner that is running on solid ground. For a person running at a typical casual runner's pace of 2.5 meters per second (9 km/hr, or 5.6 mph) it can be shown, based on data collected by LG Pugh for the study titled "The influence of wind resistance in running and walking and the mechanical efficiency of work against horizontal or vertical forces," that the energy cost of air resistance while running on solid ground is roughly 0.84 calories per kilometer (this is equivalent to approximately an extra 1.2% calorie burn relative to a runner on a treadmill). The value of 0.84 calories per kilometer assumes a typical running speed of 2.5 m/s and no wind (i.e. the extra calorie burn is caused by the runner having to "push" through still air while at running 2.5 m/s).
For a runner on a treadmill:TF = 0
For a runner on solid ground at an assumed typical running speed of 2.5 m/s:TF = 0.84
♣ Does Fasting Before Running Burn More Calories?You may have heard that fasting before pounding the pavement or hitting the treadmill is the way to go. Before you skip your pre-run meal, however, let's break down how fuel is burned during a run.
First, you need to understand the type of fuel (carbohydrate, fat or protein) your body uses during a workout. According to Brown, this depends on your exercise intensity. For low-intensity workouts (think slower runs), the primary fuel source is fat, while higher-intensity workouts (hill repeats, tempo runs, interval training,) use more carbohydrates for fuel.
Fasting before a run affects the type of fuel you use during your workout, and while this may seem like a great way to lose weight quickly, this isn't necessarily the case.
"When carbohydrates aren't readily available (due to fasting), the body will use a higher amount of body fat as fuel," Brown says. "This doesn't mean you'll burn more total calories. In fact, it could be argued that you'll burn less because you may not be able to run as far or as fast as you could if you had fueled before the run."
As a beginner, it's more important to determine what type of pre-run meal or snack works for you. Try a couple different things and stick with what works best.
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