How many calories does running at 13 km/h burn?

At 12 METs, a 70 kg person uses about 420 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.

What is the MET value for running at 13 km/h?

12 METs, listed under Compendium code 12090. A MET is a multiple of resting metabolic rate.

Should I subtract my resting metabolism?

If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for running at 13 km/h leaves about 92 per cent of the gross total.

Why does body weight change the answer?

A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.

How accurate is this figure?

It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.

Calories burned running at 13 km/h

Running at 13 km/h is rated at 12 METs, meaning it costs about 12 times as much energy per minute as sitting still. Enter your weight and duration to turn that into kilocalories.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

The MET value and where it comes from

MET value: 12
Compendium code: 12090
Listed as: Running, 8 mph (7.5 min/mile)
Category: Running

The Compendium assigns running at 13 km/h a value of 12 METs. One MET is what sitting quietly costs, so this activity is about 12 times that per minute of doing it.

kcal = MET × kg × h
     = 12 × weight × hours

net of resting:
kcal = (12 − 1) × weight × hours

Source: Herrmann SD, Willis EA, Ainsworth BE, et al. "2024 Adult Compendium of Physical Activities." Journal of Sport and Health Science 13(1), 2024, pp. 6–12. MET values are population averages; roughly 18% of Compendium entries are estimated rather than measured.

The figure above is gross energy — everything spent during the session, including the resting metabolism you would have used anyway. Subtracting one MET-hour per hour gives what running at 13 km/h actually added.

The 12 MET figure for running at 13 km/h is a population average. The Compendium itself notes that individual energy cost varies with fitness, technique, terrain and body composition, so treat it as an order of magnitude rather than a measurement.

Calories burned by body weight and duration

Gross energy in kilocalories. Read across from your weight and down from your duration. A 70 kg person uses about 840 kcal an hour, of which roughly 770 is above what resting would have cost.

Calories burned by body weight and duration
Body weight	15 min	20 min	30 min	45 min	60 min	90 min
55 kg	165	220	330	495	660	990
65 kg	195	260	390	585	780	1,170
75 kg	225	300	450	675	900	1,350
85 kg	255	340	510	765	1,020	1,530
95 kg	285	380	570	855	1,140	1,710
110 kg	330	440	660	990	1,320	1,980

Compared with related activities

Energy used per thirty minutes at 70 kg, so the activities are directly comparable.

Comparison with related activities
Activity	METs	kcal / 30 min
Running at 13 km/h	12	420
Running at 11 km/h	11	385
Jogging	7.5	263
Jump rope, fast	12.3	431
Running stairs	15	525
Squash	12	420

Questions

How many calories does running at 13 km/h burn?: At 12 METs, a 70 kg person uses about 420 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.
What is the MET value for running at 13 km/h?: 12 METs, listed under Compendium code 12090. A MET is a multiple of resting metabolic rate.
Should I subtract my resting metabolism?: If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for running at 13 km/h leaves about 92 per cent of the gross total.
Why does body weight change the answer?: A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.
How accurate is this figure?: It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.