Calories Burned Running (cross country)
Running (cross country) (cross country) is rated 9.3 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned running (cross country) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 81 | 122 | 163 | 244 | 366 | 488 | 732 |
| 55 kg | 90 | 134 | 179 | 269 | 403 | 537 | 806 |
| 60 kg | 98 | 146 | 195 | 293 | 439 | 586 | 879 |
| 65 kg | 106 | 159 | 212 | 317 | 476 | 635 | 952 |
| 70 kg | 114 | 171 | 228 | 342 | 513 | 684 | 1025 |
| 75 kg | 122 | 183 | 244 | 366 | 549 | 732 | 1099 |
| 80 kg | 130 | 195 | 260 | 391 | 586 | 781 | 1172 |
| 85 kg | 138 | 208 | 277 | 415 | 623 | 830 | 1245 |
| 90 kg | 146 | 220 | 293 | 439 | 659 | 879 | 1318 |
| 95 kg | 155 | 232 | 309 | 464 | 696 | 928 | 1392 |
| 100 kg | 163 | 244 | 326 | 488 | 732 | 977 | 1465 |
| 110 kg | 179 | 269 | 358 | 537 | 806 | 1074 | 1611 |
| 120 kg | 195 | 293 | 391 | 586 | 879 | 1172 | 1758 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of running (cross country) at 70 kg (342 kcal) is roughly 3.6 bananas, 1.4 chocolate bars or 2.4 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where running (cross country) fits in a plan
At 9.3 MET this counts as vigorous activity: 75 minutes a week meets the WHO minimum on its own. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Running (cross country) burn?
About 342 kcal for a 70 kg person, 439 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Running (cross country) burn?
Around 684 kcal at 70 kg. Running (cross country) is rated 9.3 MET (very vigorous intensity).
How long do I need to do Running (cross country) to burn 500 calories?
About 44 minutes at 70 kg, or 35 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Running (cross country) is 9.3 MET (cross country).
Is Running (cross country) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.