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Training
How many calories does a 5 km run burn
The answer depends on your weight, your pace and the terrain. Here is the estimate, and why your watch sometimes overdoes it.
The Cal Friend team
September 10, 2026 · 3 min read
The basic estimate
A common rule of thumb is one calorie per kilogram of body weight per kilometer. A person who weighs 75 kg burns about 375 calories on a 5 km run, give or take, depending on the pace and the hills.
Why your watch overdoes it
Many watches also count the calories you would have burned at rest anyway. That is why Cal Friend counts only the extra calories, so your daily goal does not get inflated.
Eating after a run
Combining protein and carbs in the hour after a workout helps you recover. Yogurt with fruit or an egg sandwich is a simple choice.
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