Calculate your calorie burn
Find out exactly how many calories you burn in each workout.
Result
Calculation based on body weight, distance and terrain factor (road: 1.036 kcal/kg/km, trail: 1.15, treadmill: 1.00)
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The science behind the calculation.
Calorie expenditure while running is primarily influenced by body weight and distance covered. A heavier runner expends more energy to move, and this is mathematically predictable.
The widely accepted formula in sports science is: calories ≈ weight (kg) × distance (km) × 1.036. This coefficient (1.036) represents the average energy cost of transporting 1kg per 1km on flat pavement.
On trail, the energy cost increases ~11% due to uneven terrain, elevation changes and greater muscle activation. On the treadmill (no incline), the cost is slightly lower as there is no wind resistance.
How to burn more calories.
Interval training
HIIT and fartlek increase total calorie expenditure, including post-workout afterburn (EPOC).
Hill running
Each 1% incline increases energy cost by ~4%. Use the treadmill with incline.
Increase volume
The most direct way to burn more calories is simply to run more km per week.
Complementary strength training
More muscle = higher basal metabolism. 2x/week strength workouts amplify results.
Nutrition and running.
Knowing your calorie expenditure is the first step to aligning diet and training. For weight loss, a moderate deficit of 300-500 kcal/day is sustainable without impairing performance.
For runs over 60-75 minutes, refuel with carbohydrates during effort (gels, dried fruit). For short workouts, the pre-workout meal is sufficient.
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