What to know how many calories do you burn running 3 km and is it worth the time and effort especially if you’re trying to lose weight with running? 3km is a great beginner distance and the amount of calories you can burn can make weight loss a possibility.
The following article will examine and explain the number of calories you can burn running 3 km and most importantly estimate how many calories burned for your weight at different speeds and intensity.
Table of Contents
How Many Calories Will You Burn Running 3km
On average, you burn between 210 and 300 calories running 3km non-stop. Nevertheless, this number will be higher or lower depending on your weight, speed, and terrain. If you weigh more, you will burn extra calories because it takes more energy to move your body. If you run on a hilly terrain, you will also burn additional calories because it is more challenging to run uphill.
The table below breaks down how many calories do you burn running 3 km for your weight. However, this is calculated at the average running speed of 9.6 kph with is a pace of 1 km every 6 minutes. To discover the average 3 km run time for your age and gender, read this post.
How Many Calories Burned Running 3 km Slow Pace 7 min/km
| Calories Burned Running 3 km Slow Pace 8kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 198 |
| 150 lbs | 68 kg | 210 |
| 160 lbs | 72 kg | 222 |
| 170 lbs | 77 kg | 234 |
| 180 lbs | 81 kg | 246 |
| 190 lbs | 86 kg | 258 |
| 200 lbs | 81 kg | 270 |
| 210 lbs | 95 kg | 285 |
| 220 lbs | 99 kg | 297 |
| 230 lbs | 104 kg | 312 |
| 240 lbs | 108 kg | 324 |
| 250 lbs | 113 kg | 339 |
| 260 lbs | 117 kg | 351 |
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How Many Calories Burned Running 3 km Moderate Pace 6 min/km
| Calories Burned Running 3 km Moderate Pace 9.6kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 210 |
| 150 lbs | 68 kg | 222 |
| 160 lbs | 72 kg | 237 |
| 170 lbs | 77 kg | 249 |
| 180 lbs | 81 kg | 261 |
| 190 lbs | 86 kg | 276 |
| 200 lbs | 81 kg | 288 |
| 210 lbs | 95 kg | 303 |
| 220 lbs | 99 kg | 318 |
| 230 lbs | 104 kg | 333 |
| 240 lbs | 108 kg | 348 |
| 250 lbs | 113 kg | 360 |
| 260 lbs | 117 kg | 375 |
How Many Calories Burned Running 3 km Fast Pace 5 min/km
| Calories Burned Running 3 km Fast Pace 12kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 204 |
| 150 lbs | 68 kg | 219 |
| 160 lbs | 72 kg | 231 |
| 170 lbs | 77 kg | 243 |
| 180 lbs | 81 kg | 255 |
| 190 lbs | 86 kg | 267 |
| 200 lbs | 81 kg | 282 |
| 210 lbs | 95 kg | 297 |
| 220 lbs | 99 kg | 309 |
| 230 lbs | 104 kg | 324 |
| 240 lbs | 108 kg | 339 |
| 250 lbs | 113 kg | 354 |
| 260 lbs | 117 kg | 366 |
How Many Calories Burned Running 3 km Very Fast Pace 4 min/km
| Calories Burned Running 3 km Very Fast Pace 16kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 189 |
| 150 lbs | 68 kg | 204 |
| 160 lbs | 72 kg | 216 |
| 170 lbs | 77 kg | 231 |
| 180 lbs | 81 kg | 243 |
| 190 lbs | 86 kg | 258 |
| 200 lbs | 81 kg | 270 |
| 210 lbs | 95 kg | 285 |
| 220 lbs | 99 kg | 297 |
| 230 lbs | 104 kg | 312 |
| 240 lbs | 108 kg | 324 |
| 250 lbs | 113 kg | 339 |
| 260 lbs | 117 kg | 351 |
The calories you burn whilst running an average 3km can vary depending on different factors, such as how fast you are running 3km, and also your current weight. Harvard University has produced a report that estimates the number of calories you would burn running at 8 kph, 9.5 kph, 12 kph, and 16 kph for 3 different weight classes.
The rest of this section will break down how many calories you would lose at each given speed for each different weight class, 125 pounds, 155 pounds, and 185 pounds as there is a significant difference in calories burned between the different speeds and weight classes.
Other Running Distance You Might Find Helpful
Calories Burned Running 3km at 8 kph
If you weigh 125 pounds and run at 8 kph you can expect to burn 240 calories over 30 minutes which works out at 8 calories per minute. This means you will burn approximately 176 calories running 3 km at a pace of 8 kph.
If you weigh 155 pounds and run at 8 kph you can expect to burn 288 calories over 30 minutes which works out at 9.6 calories per minute. This means you will burn just over 211 calories running 3 km at a pace of 8 kph.
If you weigh 185 pounds and run at 8 kph you can expect to burn 336 calories over 30 minutes which works out at just over 11 calories per minute. This means you will burn just under 267 calories running 3 km at a pace of 8 kph.
Calories Burned Running 3km at 9.5 kph.
If you weigh 125 pounds and run at 9.5 kph you can expect to burn 495 calories over 30 minutes which works out at 16.5 calories per minute. This means you will burn approximately 313 calories running 3 km at a pace of 9.5 kph.
If you weigh 155 pounds and run at 9.5 kph you can expect to burn 360 calories over 30 minutes which works out at 12 calories per minute. This means you will burn approximately 228 calories running 3 km at a pace of 9.5 kph.
If you weigh 185 pounds and run at 9.5 kph you can expect to burn 420 calories over 30 minutes which works out at 14 calories per minute. This means you will burn just under 266 calories running 3 km at a pace of 9.5 kph.
Calories Burned Running 3km at 12 kph.
If you weigh 125 pounds and run at 12 kph you can expect to burn 375 calories over 30 minutes which works out at 12.5 calories per minute. This means you will burn approximately 187.5 calories running 3 km at a pace of 12 kph.
If you weigh 155 pounds and run at 12 kph you can expect to burn 450 calories over 30 minutes which works out at 15 calories per minute. This means you will burn just over 225 calories running 3 km at a pace of 12 kph.
If you weigh 185 pounds and run at 12 kph you can expect to burn 525 calories over 30 minutes which works out at just over 17.5 calories per minute. This means you will burn just approximately 262.5 calories running 3 km at a pace of 12 kph.
Calories Burned Running 3km at 16 kph
If you weigh 125 pounds and run at 16 kph you can expect to burn 453 calories over 30 minutes which works out at just over 15 calories per minute. This means you will burn approximately 168 calories running 3 km at a pace of 16 kph.
If you weigh 155 pounds and run at 16 kph you can expect to burn 562 calories over 30 minutes which works out at 18.7 calories per minute. This means you will burn just over 208 calories running 3 km at a pace of 16 kph.
If you weigh 185 pounds and run at 16 kph you can expect to burn 671 calories over 30 minutes which works out at just over 22 calories per minute. This means you will burn just under 249 calories running 3 km at a pace of 16 kph.
Is Running 3km a Day Good For Weight Loss
Yes, running 3km a day can be effective for weight loss because you burn around 210 calories for each run. Therefore, if you run every day you would burn around 1470 calories each week resulting in 0.5 pounds of weight loss each week.
The reason, it takes a calorie deficit of 3500 calories to burn one pound of body fat. This can be achieve with diet, running or a combination of both. Suggesting if you run 3km every day and eat 250 calories fewer you could lose one pound of body fat each week.
This is consider the optional weight loss rate and is healthy for most people. If you want to lose weight faster, you should consider increasing your running distance or intensity as well as cutting more calories from your diet.
Ultimately, the best way to reach and maintain a healthy weight is finding an approach that works for you in the long-term. You should have realistic expectations and be consistent with your running and diet.
How Many Calories Do You Burn Running 3 km Summary
Hopefully I’ve given you a full explanation and answer to how many calories do you burn running 3 km. On average its between 210 and 300 calories depending on your body weight, speed/intensity and your level of fitness. Best way to accurate calculate your calories burned running 3km is to buy a fitness tracker.
