Calculate your calorie burn

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.

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.