Running Pace Calculator

Running Pace & Calories Calculator (Metric)

Convert pace ⇄ speed ⇄ finish time (km) — plus estimated calories burned. Default weight: 70 kg if none provided.

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Distance (km)

Enter Pace (mm:ss) OR Time (hh:mm:ss)

Fill either pace or finish time. Pace takes precedence.

Or enter Speed (km/h) Optional — used if no pace/time provided

Weight (kg) — optional Calories use your weight; if blank, default = 70 kg

Preset Race (optional) -- Select preset -- 5K 10K Half Marathon Marathon

Pace, speed, finish time and calories burned will appear here.

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About Pace & Calories

Pace (time per km) helps you plan training and predict race finishes. This tool converts pace, speed, and finish time, and estimates calories burned using MET values mapped from running speed. Calories are approximate — use them for planning and comparison.

• Measure pace with a GPS watch or phone app for best accuracy.
• Calories depend on weight and intensity — heavier runners burn more per km.
• Use consistent conditions when comparing runs (terrain, temperature, shoes).

Frequently Asked Questions

Q: How is calorie burn estimated?
A: We map running speed to a MET value (activity multiplier), then use kcal = MET × weight(kg) × hours. This gives a reasonable estimate.

Q: Why default to 70 kg?
A: Default shows a helpful estimate so users always see calories — 70 kg (155 lb) is a common reference weight. Enter your own for more accuracy.

Q: Is the MET method accurate?
A: MET gives good population-level estimates. Heart-rate based or lab VO₂ tests are more precise for individuals.

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