Calories Burned Running (8 mph / 7.5 min mile) Calculator
Cardio & Gym · MET 11.8
Running (8 mph / 7.5 min mile) has a MET value of 11.8, meaning it uses about 11.8 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 434 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
434
30 min · MET 11.8 · 154 lbs
The MET formula explained
MET stands for Metabolic Equivalent of Task. One MET equals the oxygen your body consumes sitting still — about 3.5 ml per kilogram of body weight per minute. An activity rated 11.8 METs uses 11.8 times that amount.
Calories burned = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
Imperial weights are converted to kilograms automatically (1 kg = 2.205 lbs). Intensity scales the MET value: low ×0.75, moderate ×1.0, high ×1.3.
Calories burned running (8 mph / 7.5 min mile) by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 176 kcal | 351 kcal | 527 kcal | 703 kcal |
| 155 lbs (70 kg) | 218 kcal | 436 kcal | 653 kcal | 871 kcal |
| 185 lbs (84 kg) | 260 kcal | 520 kcal | 780 kcal | 1040 kcal |
| 215 lbs (98 kg) | 302 kcal | 604 kcal | 906 kcal | 1208 kcal |