Weight Loss Pace Calculator
Enter your current weight and finish time to see your predicted running record and pace as your weight changes.
러닝 페이스 계산기, 체중 감량 러닝, 다이어트 러닝 기록, 마라톤 기록 계산기, 러닝 기록 계산기, running pace calculator, weight loss running, marathon pace- Created
- 2026.08.21
- Updated
- 2026.10.01
Method
% weight lost ≈ % time improvement
Weight
Current record
Predicted record
50:00
Current record (5:00 /km)
47:51
Predicted record (4:47 /km)
Predicted record by weight loss (1–10kg)
| Loss | Target weight | Predicted record | Pace | Time saved |
|---|---|---|---|---|
| -1kg | 69.0kg | 49:17 | 4:56 /km | -0:43 |
| -2kg | 68.0kg | 48:34 | 4:51 /km | -1:26 |
| -3kg | 67.0kg | 47:51 | 4:47 /km | -2:09 |
| -4kg | 66.0kg | 47:09 | 4:43 /km | -2:51⚠ |
| -5kg | 65.0kg | 46:26 | 4:39 /km | -3:34⚠ |
| -6kg | 64.0kg | 45:43 | 4:34 /km | -4:17⚠ |
| -7kg | 63.0kg | 45:00 | 4:30 /km | -5:00⚠ |
| -8kg | 62.0kg | 44:17 | 4:26 /km | -5:43⚠ |
| -9kg | 61.0kg | 43:34 | 4:21 /km | -6:26⚠ |
| -10kg | 60.0kg | 42:51 | 4:17 /km | -7:09⚠ |
⚠ marks a range where the weight change exceeds 5%, so the margin of error grows
How weight affects your times
1% rule / Jack DanielsRunning means lifting your own body weight with every stride, so with the same fitness a lighter body can go faster on the same effort. This calculator uses two rules of thumb that describe that link to estimate your times after losing weight. The estimates assume the weight lost is body fat rather than muscle, so treat them as a reference for setting goals.
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How to use
Choose a method: the 1% rule or the Jack Daniels formula.
Enter your current and target weight, plus your distance and finish time.
See your predicted record and pace, along with a table of scenarios for losing 1–10kg.