How to calculate the calories burned in a 10K

Updated March 23, 2017

Participating in a 10 km (6.2 miles) race can be accomplished through self-determination and by following a training schedule leading up to the day of the race. Many runners participate in a 10k to support and raise money for a charity or for a sense of accomplishment, while others are motivated to burn calories to help lose weight. The amount of calories burnt during a 10k is different for everyone; the final tally depends on a person's weight and the speed at which they run, jog or walk.

Decide whether your 10k will be done by walking, jogging, running or sprinting. The pace at which you decide to run may range from a six minute mile sprint to a 14 minute mile walk. Remember that the harder you work, the more calories you will expend. Runners' World Magazine estimates that a 68 kg (150 lb) runner who increases his pace from an 8.5 minute mile to a seven minute mile will burn approximately 180 calories more per hour.

Determine how long it takes you to run one mile. You can easily do this while you are training for the race day, as training involves runs which vary in mileage. Run 5 km (3 miles). You can determine the mileage you covered by using a pedometer.

Record the minutes it takes you to complete the run on a stopwatch.

Visit an online calorie calculator to determine how many calories you will burn per kilometre, depending on your rate of speed during the race.

Enter your weight in kilograms in the box marked "Weight." Select the closest option to your individual mile per minute average under the running option. You can find this number by taking the number of minutes it took you to run 5 km (3 miles) and dividing it by three.

In the box marked "Duration," enter the number of minutes it took you to run and click "Submit."

The number of calories you burned will appear on the next screen. Multiply this number by two to determine the approximate number of calories you will burn when running your 10k.


Talk with someone who is an experienced runner and has completed similar races in the past. She can give you helpful tips and advice before the big day.


To prevent injury, do not attempt to run a 10k if you're not an experienced runner.

Things You'll Need

  • Stopwatch
  • Pedometer
  • Calculator
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About the Author

Katarina Fitzpatrick has written professionally since 2006. Her work has been published on,, LIVESTRONG and for the newspapers, the "Hanover Mariner" and the "Norwell Mariner" in Boston and the "Jamestown Press" in Jamestown, R.I. She is a 2006 graduate of Emerson College, where she earned her undergraduate degree in print and multimedia journalism.