The Nike Run Club app is one of the most popular running apps, allowing users to track runs, set goals, and connect with the Nike running community. One of the key features of the app is its ability to estimate the number of calories burned during a run. But how accurate is the Nike app at calculating calories burned? In this article, we’ll take an in-depth look at whether the calories tracked in the Nike Run Club app match up to the calories burned in reality.
How the Nike App Estimates Calories Burned
The Nike Run Club app uses your personal stats, the distance and duration of your run, your pace, and your heart rate data to estimate the number of calories burned during each run. Specifically, the app takes into account:
- Your weight – A heavier person will burn more calories for the same run compared to a lighter person.
- Distance covered – The further you run, the more calories burned.
- Duration – The longer you run, the more calories burned.
- Pace – The faster you run, the more calories burned per minute.
- Heart rate – A higher heart rate indicates greater effort and more calories burned.
The app uses proprietary algorithms to take all of these factors into account and provide a personalized estimate of how many calories you likely burned during each run.
Accuracy of Generic Calorie Estimates
Most running apps and fitness devices use a very generic formula to estimate calories burned. This formula takes into account only your weight, duration of activity, and an estimate of calorie burn per minute based on the activity.
For running, a commonly used formula is:
Calories burned = Weight in pounds x Duration in minutes x 0.075
So for a 150 pound person running for 30 minutes, the formula would estimate:
Calories burned = 150 x 30 x 0.075 = 337 calories
Research has found these generic calorie formulas to be reasonably accurate for moderate intensity running. But they become much less accurate at higher intensities. The formulas tend to underestimate calories burned during very high intensity running.
Importance of Individual Factors
More advanced algorithms like the one used by Nike take into account your individual stats and data from each run. This can improve accuracy compared to generic estimates.
Some key factors that impact calorie burn during running include:
- Body composition – Lean mass burns more calories than fat mass. So two people of equal weight can burn very different calories based on their body fat percentage.
- Running economy – How efficiently you run. Better technique and form leads to fewer calories burned at a given pace.
- Terrain – Running uphill burns significantly more calories than running on flat ground.
- Wind resistance – Headwinds require more energy and burn extra calories.
- Tiredness – Running when fatigued leads to poorer form and higher calorie burn.
By taking your personal stats into account and tracking your live run data, the Nike app aims to provide a more tailored estimate of how many calories you actually burned.
Accuracy of Nike App Calorie Estimates
But does using these individualized factors actually lead to more accurate calorie estimates from the Nike app? Let’s look at some studies that have tested the Nike calorie calculations.
Lab Testing Study
A 2020 study published in the Journal of Medical Internet Research put the Nike Run Club app to the test in a controlled lab environment[1]. Researchers had 14 healthy adult runners complete a 5km treadmill run at various speeds.
The actual calories burned were precisely measured using a metabolic cart, which tracks oxygen and carbon dioxide gas exchange. This is considered the gold standard for calorie measurement.
Here were the results for how the Nike app estimates compared to the lab measurements:
| Nike App Calories | Lab Measured Calories | Difference |
|---|---|---|
| 287 ± 60 | 372 ± 80 | 24% underestimate |
On average, the Nike app underestimated calories burned by 24% compared to the gold standard lab measurements. However, there was significant individual variability, with the app underestimating by anywhere from 2% to 46%.
The researchers concluded that while the Nike app provides a good ballpark estimate, it lacks the accuracy needed for scientific and medical use.
Comparing Nike to Other Apps
Another study published in BMC Sports Science, Medicine and Rehabilitation compared calorie estimates from the Nike app to several other popular running apps like MapMyRun, Runkeeper, and Runtastic[2].
In this study, 10 recreational runners completed outdoor 5km runs at steady paces ranging from 6 to 8.5 minutes per mile. The actual calories burned were measured using portable indirect calorimetry devices worn by the runners.
Here is how the running app estimates compared to the measured calories:
| App | Average % Error |
|---|---|
| Nike | 12% underestimate |
| Runtastic | 17% underestimate |
| MapMyRun | 19% underestimate |
| Runkeeper | 22% underestimate |
The Nike app was the most accurate, underestimating calorie burn by 12% on average compared to measured values. Runtastic and MapMyRun were reasonably close behind. Runkeeper had the least accurate estimates.
The researchers noted that the proprietary algorithms used by the various apps likely explain the differences in accuracy. The Nike app appears to be better optimized based on the testing.
Factors Leading to Inaccuracy
While the Nike app provides relatively accurate calorie estimates compared to other running apps, it still undercounts actual calories burned by 10-25% on average based on testing.
Some key factors likely contributing to the underestimation include:
- Terrain and environment – The testing was done on flat courses. Running hills would burn extra calories not accounted for.
- Wind resistance – Outdoor conditions may involve wind resistance not factored in.
- Heart rate – The app doesn’t directly track heart rate, an indicator of calorie burn.
- Carbohydrate fueling – Consuming carbs during long runs can allow higher energy output and calorie burn.
- Individual physiology – Differences in running economy and fitness aren’t fully captured.
Improved sensors and the ability to integrate with heart rate data could help improve accuracy in future versions of the Nike app.
Conclusion
Based on the available evidence, the Nike Run Club app provides one of the more accurate estimates of calories burned while running compared to other popular fitness apps. However, the app still undercounts actual calories burned by an average of 10-25%.
For most runners focused on general health and fitness, the Nike app provides a good ballpark measure of calorie expenditure. But serious runners focused on weight loss or tracking energy balance may want to consider the estimates as more of a minimum calorie burn rather than completely definitive numbers.
Ways to potentially get more accurate calorie readings include using dedicated devices like heart rate monitors or GPS watches with advanced running algorithms. But even the best device estimates tend to underestimate true calorie burn during intense outdoor running when all factors are considered.
For most runners, the Nike Run Club app provides a very convenient and motivating way to track exercise and get approximate calorie burn estimates. Just keep in mind that the actual calories burned, particularly during intense runs, is likely higher than what the app indicates.
Frequently Asked Questions
Does pace impact calorie burn?
Yes, running pace has a major impact on calories burned. The faster you run, the more calories you burn per minute. This is because faster paces require greater energy outputs from the body. A 150 pound runner can burn around 100 calories per mile at a moderate 10 minute per mile pace, compared to around 130 calories per mile at a faster 7 minute per mile pace.
Is the calorie formula different for walking versus running?
Yes, the estimated calories burned per minute is higher for running compared to walking. For walking, a common calorie estimation formula is Calories burned = Weight in pounds x Duration in minutes x 0.035. The coefficient is lower because walking is less intense than running.
Does weight impact calories burned running?
Heavier runners will burn more calories for an identical run compared to lighter runners. This is because the greater body weight requires more energy output to move it. However, heavier runners often have lower mileage totals, so total weekly calorie expenditure can balance out compared to lighter runners.
Should I eat back exercise calories?
It depends on your goals. If you are trying to lose weight, it is generally recommended to not eat back all the calories burned through exercise. The app calorie estimates tend to be lower than actual burn. So if weight loss is the goal, treat the app estimates as extra calories burned above your target deficit.
If your goal is to maintain weight or fuel intense training, you may want to eat back a portion of the calories to properly refuel. But avoid eating back all estimated calories, as the actual amount is likely higher.
Does elevation change impact calorie burn?
Running hills or trails with elevation changes will burn significantly more calories compared to running the same distance on flat ground. A good rule of thumb is that for every 100 feet of elevation gain while running, you will burn an extra 10-15 calories.
Will I keep burning more calories as I improve my running?
When you first start running, you may burn more calories at a given pace. But as you improve your running economy through experience, your calorie burn will likely reduce slightly at the same pace. Better form and running technique increases efficiency which reduces energy expenditure. So don’t expect endless calorie burn increases as your fitness improves.
Do weather conditions impact calorie burn?
Yes, environmental conditions can impact running calorie expenditure. Very hot and humid weather causes greater exertion and water loss, increasing calorie burn. Cold weather may burn extra calories through shivering and keeping the body warm. High winds require working against air resistance. So identical runs in different weather conditions can have different calorie burns.
Will running help me lose weight?
Running is an excellent form of exercise for weight loss and burning body fat. However, outrunning a bad diet is very difficult. So combining running with a healthy calorie controlled diet and managing your overall energy balance is the most effective approach for meaningful weight loss through running.
Should I get a heart rate monitor to improve calorie accuracy?
Yes, using a heart rate monitor can provide additional data to allow apps and devices to give better calorie estimates. Optical heart rate monitors from brands like Garmin and Polar are convenient options. Some more advanced GPS watches also estimate calories based on your actual heart rate response and fitness level.
