How running pace changes your calorie burn
Running spans a wide range of metabolic intensity depending on pace, which is why this calculator uses distinct MET (Metabolic Equivalent of Task) values for four pace categories rather than a single flat rate. An easy jog sits around 6 METs, while a fast run can reach nearly 15 — meaning calorie burn over the same duration can roughly double or more between an easy and a hard effort.
Calories = MET × weight(kg) × duration(hours)
Why heavier runners burn more, pace for pace
Because the formula scales directly with bodyweight, a heavier runner burns more calories than a lighter runner at the identical pace and duration — moving more mass requires more energy, regardless of how efficiently someone runs.