Calories Burned

Calories Burned Running (7 mph)

Running at 7 mph (about 11 km/h) is a genuinely fast pace that pushes into high-intensity territory and burns calories rapidly.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

385

kcal in 30 min of running (7 mph)

Pro Tip

Only sustain this pace in intervals unless you are an experienced runner, to avoid injury.

Quick Reference: Running (7 mph) Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	165 kcal	193 kcal	220 kcal	248 kcal
30 min	330 kcal	385 kcal	440 kcal	495 kcal
45 min	495 kcal	578 kcal	660 kcal	743 kcal
60 min	660 kcal	770 kcal	880 kcal	990 kcal
90 min	990 kcal	1155 kcal	1320 kcal	1485 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Running (7 mph) has a MET value of 11.

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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