🏃♂️ Sprinting Calories Burned Calculator
Calculate calories burned during sprint training using scientifically validated MET values for high-intensity running
How Many Calories Does Sprinting Burn?
Sprinting is one of the most effective exercises for burning calories in a short time period. Unlike steady-state jogging, sprint training engages fast-twitch muscle fibers and creates an intense metabolic demand that continues burning calories even after your workout ends (known as EPOC or “afterburn effect”).
A person weighing 70 kg (154 lbs) burns approximately:
- 135 calories per 10 minutes of moderate pace running (7.5 mph / 12 km/h)
- 166 calories per 10 minutes of fast running (9 mph / 14.5 km/h)
- 196 calories per 10 minutes of very fast running/light sprinting (10.5 mph / 17 km/h)
- 233 calories per 10 minutes of hard sprinting (12 mph / 19 km/h)
These values are based on Metabolic Equivalent of Task (MET) research from the 2011 Compendium of Physical Activities, which provides standardized measurements of energy expenditure. High-intensity running has MET values ranging from 11.0 (moderate pace) to 19.0 (hard sprint) depending on speed.
Calories = (MET × 3.5 × Body Weight in kg) ÷ 200 × Duration in minutes
Where MET ranges from 11.0 (moderate sprint) to 19.0 (maximum sprint)
Weight: 75 kg | Sprint Intensity: Fast Run (13.5 MET) | Duration: 12 minutes | Fitness: Advanced (1.0)
Step 1: Adjusted MET = 13.5 × 1.0 = 13.5 MET
Step 2: Calories per minute = (13.5 × 3.5 × 75) ÷ 200 = 17.7 cal/min
Step 3: Total calories = 17.7 × 12 = 212 calories
Plus EPOC afterburn: Additional 30-50 calories over next 24 hours
For comprehensive fitness guidance, explore our benefits of physical fitness and exercise to understand how sprint training fits into a complete workout program.
Sprint Training vs. Jogging: Calorie Comparison
The calorie-burning advantage of sprinting becomes clear when compared to traditional jogging or steady-state running:
| Activity | Speed | MET Value | Calories/10 min (70kg) | Intensity |
|---|---|---|---|---|
| Light Jog | 6 mph (10 km/h) | 6.0 | 74 cal | Aerobic |
| Moderate Run | 7.5 mph (12 km/h) | 11.0 | 135 cal | Aerobic/Anaerobic threshold |
| Fast Run | 9 mph (14.5 km/h) | 13.5 | 166 cal | Anaerobic |
| Very Fast Run | 10.5 mph (17 km/h) | 16.0 | 196 cal | High anaerobic |
| Hard Sprint | 12 mph (19 km/h) | 19.0 | 233 cal | Maximum anaerobic |
| Elite Sprint | 14+ mph (23+ km/h) | 23.0+ | 282+ cal | Elite/competitive only |
Key Insight: Hard sprinting (12 mph) burns over 3 times more calories per minute than light jogging. Elite-level sprinting (14+ mph) requires exceptional fitness and is achievable only by trained athletes. Most recreational runners should focus on the 7.5-12 mph range for sustainable high-intensity training.
Sprint training also delivers unique benefits beyond calorie burn: explosive power development, improved running economy, enhanced fast-twitch muscle recruitment, and superior EPOC (excess post-exercise oxygen consumption) compared to steady-state cardio.
The Science of Sprint Metabolism
Sprinting triggers unique metabolic processes that differentiate it from other forms of cardiovascular exercise:
Anaerobic Energy System Dominance:
During maximal sprinting, your body relies primarily on the phosphagen system (first 10 seconds) and glycolytic system (10-60 seconds) for energy. These anaerobic pathways produce ATP rapidly without requiring oxygen, enabling explosive power output but creating lactate accumulation and muscle fatigue.
Fuel Utilization During Sprints:
- Carbohydrates: 85-95% of energy comes from muscle glycogen and blood glucose
- Fat: Only 5-15% due to insufficient oxygen availability for fat oxidation
- Protein: Minimal contribution (<5%) unless glycogen depleted
EPOC (Afterburn Effect):
High-intensity sprint training creates significant EPOC, where your metabolic rate remains elevated for 24-48 hours post-workout. This afterburn can add 15-25% more calories to your total expenditure. For a 200-calorie sprint session, expect an additional 30-50 calories burned during recovery.
To complement your sprint training with strength work, check out our guide on leg exercises for strength to build the power necessary for explosive acceleration.
Frequently Asked Questions
How long should a sprint workout be?
Total sprint time (excluding rest) should typically range from 4-15 minutes depending on fitness level. Beginners: 4-6 minutes (6 × 30-40 sec). Intermediate: 8-12 minutes (8-10 × 60 sec). Advanced: 12-15 minutes (10-12 × 60-90 sec). Including warm-up, rest periods, and cool-down, expect 30-45 minute total sessions.
Should I sprint on a treadmill?
While possible, true sprinting (>15 mph) is challenging on most commercial treadmills due to speed limitations and safety concerns. Treadmills also alter running mechanics slightly. For maximum sprint training benefits, use outdoor tracks, grass fields, or hills. Treadmills work well for tempo runs and moderate-intensity intervals but aren’t ideal for maximal sprint work.
How many calories does the afterburn effect add?
EPOC (excess post-exercise oxygen consumption) from sprint training adds approximately 15-25% additional calories over 24-48 hours. For a 200-calorie sprint session, expect 30-50 extra calories burned during recovery. This effect is significantly higher than moderate-intensity cardio (~5-10% EPOC), making sprints more effective for total daily calorie expenditure.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.