Calories Burned by Distance
Estimate calories burned walking, running or cycling a distance.
Enter your values to see the result.
These results are estimates for general information, not medical advice. Body shape, muscle mass, age, ethnicity and health conditions all affect what is right for you, so talk to a doctor or dietitian before making health decisions.
Continue your work
- Daily Calorie Calculator — Find your total daily calorie needs.
- Heart Rate Zone Calculator — Plan the intensity of your walks and runs.
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How to use the Calories Burned by Distance
How many calories does a 5 km walk or a 10 km run burn? This calculator estimates it from your body weight and the distance you cover. For walking and running, distance matters much more than speed, because the energy cost per kilometer is fairly constant for each activity. It also compares the same distance across walking, running and cycling.
- 1 Choose metric or imperial units and enter your weight.
- 2 Select walking, running or cycling and enter the distance.
- 3 Read the estimated calories, calories per km or mile, and the comparison with other activities.
Example and practical tips
A 70 kg person burns about 186 kcal walking 5 km and about 360 kcal running the same distance. Cycling 5 km at a moderate pace burns roughly 100 kcal.
Frequently asked questions
Does running faster burn more calories?
Per kilometer, running at different speeds burns roughly the same energy. Running faster burns more calories per minute, but you cover the distance sooner.
Why is running more than walking for the same distance?
Running involves a flight phase and more vertical movement, so it costs roughly twice as much energy per kilometer as walking.
How accurate are these estimates?
They are averages. Hills, wind, terrain, carrying weight and your fitness all change the real number, and fitness trackers estimate differently.