Calories Burned Running
Updated Apr 27, 2026
686
cal/hour
for a 70kg/155lb person at a vigorous pace (~9.7 km/h or 6 mph)
Calories per 30 min343 calories
Calories per hour686 calories
Intensity LevelVigorous (e.g., 9.7 km/h or 6 mph)
Muscles TargetedQuadriceps, Hamstrings, Glutes, Calves, Core, Hip Flexors
MET Value9.8 METs
Is Running Effective for Weight Loss?
Running is highly effective for weight loss due to its significant calorie expenditure and ability to improve cardiovascular fitness, which aids metabolism. Consistent running, combined with a balanced diet, creates a caloric deficit essential for shedding pounds. Its accessibility and adaptability make it a practical choice for many seeking weight management.
AI Coach Tip
To maximize your running benefits, vary your intensity with interval training and track your progress. An AI Weight Coach can help you tailor your running routine and nutrition plan to your specific goals, ensuring sustained, healthy weight loss.
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