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The absolute best way since everyone's body is different is to use a decent heart rate monitor. Charts don't know your particulars or how hard/fast you are running, or how in shape you might be. They also don't know your level of training and how efficient your body runs.
The one I have lets me go through a sitting fitness test after I input my weight, height, etc. It then monitors my heart rate against the programed stats and give me my calorie burn, instant, at the end and cumulative until I reset my total workout time, etc. It also tells you what percent of calories are from fat, which is very important if you're trying to train your body to process fat better.
I put some charts and info in other threads in the past regarding how to use a monitor, etc. PM me or pop a question here if you are unable to locate them.
Hope that helps.
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