Calculate your TDEE as a runner. See how many calories you burn per day including running sessions, and get fueling targets for training.
Runners typically burn 400–800 additional calories per session depending on distance, pace, and body weight. A 70kg runner burns roughly 70 calories per kilometer. If you run 3–4 times per week, select "Moderate" or "Active" for your activity level. Underfueling is common among runners and can lead to injury and performance decline.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during running depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do running regularly (3+ times per week).
If you do running 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of running, choose "Very Active." When in doubt, go one level lower.
A rough rule is 100 calories per mile for a 70kg (155lb) person. More precisely, you burn about 1 calorie per kilogram per kilometer. So a 80kg runner burns ~80 calories per km, or ~128 per mile.