Calories Burned

Calories Burned Running (5 mph)

A 5 mph (8 km/h) run is a comfortable, sustainable jogging pace that builds aerobic capacity and burns substantial calories.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

291

kcal in 30 min of running (5 mph)

Pro Tip

Keep your cadence around 160-170 steps per minute to reduce impact and improve efficiency.

Quick Reference: Running (5 mph) Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	125 kcal	145 kcal	166 kcal	187 kcal
30 min	249 kcal	291 kcal	332 kcal	374 kcal
45 min	374 kcal	436 kcal	498 kcal	560 kcal
60 min	498 kcal	581 kcal	664 kcal	747 kcal
90 min	747 kcal	872 kcal	996 kcal	1121 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Running (5 mph) has a MET value of 8.3.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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