Running Economy Calculator

Calculate your oxygen consumption (VO2) at a given running speed to assess running efficiency. Compare your economy against benchmarks.

Inputs

Running Speed

mph

Body Weight

lbs

Known VO2max

ml/kg/min

Tab to move between fields

Results

VO2 at Speed (Daniels)

36.3 ml/kg/min

VO2 at Speed (ACSM)43.7 ml/kg/min

% of VO2max72.5%

Calories per Mile105 cal

Calories per Minute13.2 cal

O2 Cost (ml/kg/km)180 ml/kg/km

Economy RatingExcellent

How to Use This Calculator

Enter your Running Speed in mph.
Set your Body Weight in pounds.
Optionally enter your Known VO2max if you have it from a lab test.
Review your VO2 at Speed using both the Daniels and ACSM models.
Check Calories per Mile, Calories per Minute, O2 Cost per km, and Economy Rating.

How the result changes with Running Speed

Running Speed	VO2 at Speed (Daniels)
4.3	17.8 ml/kg/min
7.55	36.6 ml/kg/min
11	58.2 ml/kg/min
15	85.6 ml/kg/min

What each input means

Running Speed: Your running speed in miles per hour. 6 mph = 10:00/mile, 7.5 mph = 8:00/mile, 10 mph = 6:00/mile.
Body Weight: Your body weight in pounds. Used to calculate absolute oxygen consumption and calorie burn.
Known VO2max: Your VO2max from a lab test or fitness watch estimate. Average adult: 35-45, trained runner: 50-65, elite: 70+.

How this is calculated

Worked example, using the default values

Identify Input Parameters
Running Speed = 7.5, Body Weight = 160, Known VO2max = 50 = 3 input(s) provided
Calculate VO2 at Speed
36.3 = 36.3
Calculate VO2 at Speed
43.7 = 43.7
Calculate % of VO2max
% of VO2max
72.5 = 72.5

Engine last updated July 28, 2026. Checked against 1 independently-derived test — how we verify calculators.

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