Calories Burned: Running (7 mph)
Running (7 mph) is a vigorous-intensity activity with a MET value of 11. A 155-lb (70 kg) person burns about 387 calories in 30 minutes and 773 in an hour. Adjust the weight and duration below for your exact number.
How to use this calculator
Running (7 mph) is pre-selected. Set your body weight and how long you exercised, and the calorie estimate updates instantly. You can also switch to any of 40+ other activities using the category buttons.
Understanding your running (7 mph) calorie burn
The estimate uses the MET formula: calories = MET × weight (kg) × hours. Running (7 mph)'s MET of 11 means it burns 11× more energy than sitting at rest. It's classified as vigorous intensity — actual burn varies with your effort, fitness level, and conditions.
Frequently asked questions
Calories burned: running (7 mph) by weight and duration
Calorie burn scales directly with body weight — the same session costs a heavier person more energy because they are moving more mass. All figures use running (7 mph)'s MET value of 11.
| Duration | 125 lbs | 155 lbs | 185 lbs | 215 lbs |
|---|---|---|---|---|
| 15 min | 156 cal | 193 cal | 231 cal | 268 cal |
| 30 min | 312 cal | 387 cal | 462 cal | 536 cal |
| 45 min | 468 cal | 580 cal | 692 cal | 805 cal |
| 60 min | 624 cal | 773 cal | 923 cal | 1073 cal |
Common calorie targets
How long a 155-lb person needs to do running (7 mph) to hit common burn targets:
- ·Burn 100 calories: about 8 minutes
- ·Burn 250 calories: about 19 minutes
- ·Burn 500 calories: about 39 minutes
How running (7 mph) compares to other running activities
Same duration, same 155-lb person — only the intensity (MET) changes:
| Activity | MET | 30 min at 155 lbs |
|---|---|---|
| Running (7 mph) | 11 | 387 cal |
| Running (5 mph) | 8.3 | 292 cal |
| Running (6 mph) | 9.8 | 345 cal |
| Running (8 mph) | 11.8 | 415 cal |
| Trail running | 9 | 316 cal |
| Jogging | 7 | 246 cal |
Related calculators
Calories burned in other running activities
Same calculator, different intensity — each page shows that activity's numbers by weight and duration.