How Many Calories do You Burn Running?

One of the questions that I get the most when I start coaching a new runner, especially someone who is training for the marathon, is how much more should they eat to supplement their increased calorie expenditure from running.

Or, more simply, how many calories are they burning while running. It’s a good question, and the answer isn’t as complicated as one might think when given the right tools.

Our calorie calculator shows you how many calories you burn in your training and running, and how to get the balance right (or lose weight) and run fast!

Here’s the deal:

I’ve created a simple online calorie counter for runners that will allow you to estimate the number of total calories burned per day, both from running and your basic caloric needs to perform your normal daily functions, like breathing, eating, and generally getting around, which is often called you basal metabolism.

All you need to do is enter your weight, the total amount of time you ran, and the average pace at which you ran. Viola, you now have an instant calculation of the total number of calories you need to consume throughout the day.

It get’s better:

I included the ideal number of carbohydrates, proteins, and fats that should make up the bulk of these calories.

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Download your Calorie Calculator for Runners. This calculator will tell you the exact amount of calories you burn each day so you can better target your nutrition needs.

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While I’ve done my best to make determining how much you need to eat throughout the day easy and simple, I want to make sure that you understand basics behind the calculator.

It’s my theory that runners are more successful in training plans and with training information in general when they are able to understand why the principles behind their training.

The first number generated for you, “Calories burned without running” is the amount of calories you burn by just performing daily functions.

Simply speaking, this is the amount of calories you would need to eat to maintain your current weight and energy levels when doing nothing but eating, sleeping, and a slight bit of walking around.

The second number generated for you is the neat number, which is the number of calories you burned on during the run. By taking into account your weight, distance, and pace, we you can get an accurate measurement of the total calories you’ve burned.

The usefulness of this calculator lies in the third number, the “total calories burned for the day”. This number is the total number of calories, running plus daily activities that you’ve burned.

So, for you to maintain proper energy and recovery levels, you need to eat at least this many calories, if not more. Likewise, if you are looking to lose weight, you need eat less than this number of calories.

In addition, I’ve included the number for carbohydrates, proteins, and fats you should target for consumption. Typically, calculators display this number as a percentage, but providing a number in grams, which is how it will be displayed on any nutrition label.

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We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals.

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3 Responses

  1. I wonder if these nutrition requirements are accurate across the life span. I am a 60-year-old, 105# female runner. I run 3 times/week, average 15-20 miles/week. My training goal is a half marathon in 2 hours to 2 hours 5 minutes. Do I really need 60+ grams of fat and 60+grams of protein per day?

    1. Great question, Deb. For the most part, yes this is going to give you a pretty accurate assessment of your daily calorie burn. Your basal metabolic rate (the calories without running) might be a little lower because of your age and your individuality, but the calories you burn while running will be about the same. Like any formula, it’s not perfect, but this is a pretty good estimation. As for the grams of proteins and fats, these are calculated based off the calorie totals and they are accurate. A distance runner needs 1.2-1.6 grams of protein per kilogram of body weight. In your case, 105lbs is 47kg, which means you need 56-70 grams of protein per day. For more on protein, you can read this article on protein for runners. I hope this helps.

  2. Where is the percentage of fruits and vegetables that a person needs in a day? Are they included with the total amount of carbohydrates recommended per day

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