How much oxygen a mile costs you at a given speed
Running economy is defined as the oxygen used to cover a set distance per unit of body mass. A smaller number means you produce the same speed on less oxygen, which is why two runners with the same maximal oxygen uptake can race very differently. Enter speed, grade and body weight and the page returns oxygen uptake per minute, oxygen cost per mile, intensity in METs, calories per minute and per mile, and your pace per mile.
The calculation uses the ACSM running metabolic equation. Speed is converted to metres per minute and grade is used as a decimal fraction, as that equation requires, and one MET is taken as 3.5 mL per kilogram per minute. Oxygen cost per mile is uptake per minute divided by miles covered per minute, and calories are converted at 5 kcal per litre of oxygen. The equation applies above 5.0 mph, or down to 3.0 mph if you are genuinely jogging, and the page states which range you are in (as of October 2026).
This is an estimate from an equation, not a measurement of your breath. The running equation has been reported to read about 14.6 percent above measured values in athletes, so it is not suited to comparing your absolute number against another runner. Watching how your own figure moves as you change speed or grade is far more useful. Downhill and walking ranges are not supported, and no efficiency grade is given, because no recognised running economy grading table exists.
Frequently asked questions
Yes. It means you cover the same mile on less oxygen. Because it is an estimate, use it to track your own conditions rather than to compare yourself with other runners.
No recognised running economy grading table exists. Inventing one would be wrong information, so the page shows the numbers and the equation it used.
No. This page uses the running equation only and does not support the walking equation. Anything below the 3.0 mph jogging floor returns a message instead.