About Calorie Burned by Distance
Whether you are training for a 5K or just trying to hit your step goal, understanding your energy output helps you fuel properly. This tool uses the physics of your body mass moving over distance to estimate burn.
Scientific Basis
We use METs (Metabolic Equivalents of Task) from the Compendium of Physical Activities. One MET is the energy cost of sitting quietly (~1 kcal/kg/hour). Activities are assigned MET values based on intensity (e.g., Running 10km/h is ~10 METs).
Health Implications
Cardiovascular activity is essential for heart health. Regular walking/running:
- Lowers blood pressure
- Improves insulin sensitivity
- Increases mitochondrial density (energy production).
Actionable Tips
Incline: Adding a hill or incline significantly increases calorie burn without increasing speed.
Intervals: Alternating sprints with walks burns more calories post-workout (EPOC).
Fueling: If running < 60 mins, water is usually sufficient. > 60 mins may require electrolytes.
Limitations
Does not account for efficiency. An experienced runner burns fewer calories than a beginner for the same distance because their form is more efficient.