Toolstia / Calories burned by distance calculator
Calories burned by distance
How many calories does a 5 km run burn? Enter your weight and the distance and pick walking, running or easy cycling. The estimate is based on average energy cost per kilogram per kilometre.
Enter your weight and distance.
This uses simple averages per kilogram per kilometre. Speed, hills, wind, fitness and body type all change the real number. Treat it as a ballpark.
How it works
- Choose the activity and units.
- Enter your weight and distance.
- Read the estimate in kcal and kJ.
How it works
Calories are weight times distance times a factor: about 0.53 kcal per kg per km for walking, 1.04 for running and 0.35 for easy cycling. Heavier people burn more over the same distance.
Distance, not time
Over a fixed distance, speed changes the result less than you might think. Running burns about twice as much per km as walking because of the extra effort of lifting the body.
Accuracy
Hills, wind, surface, pace and fitness move the real number. Expect the true value to be within about 20% of the estimate.
Net or gross
These are broad averages, close to the extra energy over resting. Do not use them to eat back every calorie you burn.
Questions
Does speed matter?
A little. Very fast running or very slow walking costs somewhat more per km.
Is this medical advice?
No. It is a general estimate. Speak to a doctor or dietitian about your own health and goals.
Is anything uploaded?
No. Your numbers stays in your browser and is never sent anywhere.