Running calorie calculatorand what to eat after
Enter your run. See what it burned, and the protein and carbs to eat after it.
Questions runners ask
Tap one and Alma answers
How this works, sources, and questions
How it works
Alma uses the American College of Sports Medicine metabolic equations for flat ground. Running uses about 0.2 ml of oxygen per kg per meter, plus 3.5 ml per kg per minute at rest, and each litre of oxygen is about 5 calories. That works out to about 1 calorie per kg per km above resting at any running pace. Slower than about 12 minutes a mile, the walking equation applies. Refuel targets follow sports nutrition position stands: about 0.3 g of protein per kg after a run, and about 1 g of carbs per kg after runs over an hour.
Evidence
- ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada: Nutrition and Athletic Performance (2016)
- International Society of Sports Nutrition position stand: nutrient timing (2017)
Updated
Common questions
How many calories does running burn?
About 1 calorie per kg of body weight for every kilometer, on top of what you burn at rest. That holds at almost any running pace. A 70 kg runner burns about 110 extra a mile.
Does running faster burn more?
Per minute, yes. Per mile, barely, because you finish sooner. The distance and your weight decide most of the total.
Will running help me lose weight?
It helps, and food decides the rest. Hunger often climbs after longer runs, so the refuel matters. Logging meals shows whether your runs and meals add up.
What should I eat after a run?
About 0.3 g of protein per kg of body weight in the next couple of hours. After runs over an hour, add about 1 g of carbs per kg, especially if you run again tomorrow.
Should I eat during a run?
Under an hour, water is enough. From about 75 minutes, 30 to 60 g of carbs an hour helps you hold pace. Past 2.5 hours, trained runners can use up to 90 g.
How accurate is this?
It uses the American College of Sports Medicine equations for flat ground. Hills, wind, heat and running form move the real number, and watch estimates vary just as much.
