This calculator will help you to determine how many calories your are using while running or jogging. Enter your weight and distance run to determine the number of calories you have burnt. The upper calculator is for weight in kilos, and lower one is for weight in pounds.
Running with a heart rate monitor is also a good way to monitor the amount and quality of work you are doing. If you are looking to lose fat, then running in the "fat burning zone" is easy with a heart rate monitor.