How much weight can I lose from running?

A safe rate is 0.5-1.0 kg per week. Running combined with a modest dietary deficit of 250-500 kcal/day makes this achievable for most people.

Does running burn belly fat?

Running burns calories which contributes to overall fat loss. You cannot spot-reduce fat, but running is one of the most effective exercises for total body fat reduction.

Should I run more or eat less?

A combination of both is most effective and sustainable. A small dietary deficit plus regular running creates a manageable total calorie deficit without extreme restriction.

Will running make me hungrier?

Running can increase appetite, especially after hard sessions. Plan your post-run nutrition to include satisfying protein and fibre-rich foods to manage hunger.

RunCalcs

Weight Loss Calculator — Running for Weight Loss

Calculate how running contributes to your weight loss goals.

Current Weight

Target Weight

Runs per Week

Avg Distance per Run

Daily Diet Deficit

How We Calculate This

Weight Loss Calculation

Weight loss occurs when energy expenditure exceeds intake. Running adds to your calorie burn:

Running Calories = ~1 kcal x Body Weight (kg) x Distance (km)

Weekly Deficit = Running Burn + Dietary Deficit

Since 1 kg of body fat contains approximately 7,700 kcal, dividing the weekly deficit by 7,700 gives the expected weekly weight loss.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.