Jogging Calories Burned Calculator
Calculate calories burned while jogging based on your weight, pace, and duration.
How Many Calories Does Jogging Burn?
Jogging is a fantastic way to improve your fitness and burn calories effectively. According to research, jogging can burn between 200-500 calories per hour, depending on your speed, terrain, and personal factors. Let me help you calculate your exact calorie burn from jogging!
Jogging Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different jogging intensity levels:
- Light Jogging: 7.0 METs – 4 mph (15 min/mile)
- Moderate Jogging: 8.3 METs – 5 mph (12 min/mile)
- Brisk Jogging: 9.8 METs – 6 mph (10 min/mile)
- Trail/Cross-Country: 9.0 METs – Variable pace on uneven terrain
- Uphill Jogging: 10.0 METs – Any pace with elevation gain
According to fitness research, starting with light jogging and gradually increasing intensity helps optimize calorie burn while preventing injury!
Health Benefits of Jogging
According to health research, regular jogging offers numerous benefits:
Cardiovascular Health
- Strengthens heart muscle
- Improves blood circulation
- Reduces risk of heart disease
- Lowers blood pressure
Muscular Strength
- Builds leg muscles
- Strengthens core
- Improves bone density
- Enhances joint stability
Mental Wellbeing
- Reduces stress and anxiety
- Improves mood
- Enhances cognitive function
- Promotes better sleep
Weight Management
- Burns calories effectively
- Boosts metabolism
- Reduces body fat
- Maintains healthy weight
Jogging Calorie Burn Guide
| Duration | Light (7.0 MET) |
Moderate (8.3 MET) |
Brisk (9.8 MET) |
Uphill (10.0 MET) |
|---|---|---|---|---|
| 20 minutes | 140-163 calories | 166-194 calories | 196-229 calories | 200-233 calories |
| 30 minutes | 210-245 calories | 249-291 calories | 294-343 calories | 300-350 calories |
| 45 minutes | 315-368 calories | 374-437 calories | 441-515 calories | 450-525 calories |
Calories Burned by Jogging Environment
| Environment | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Flat Road | 7.0 | 420-490 cal/hr | Consistent pace |
| Trail Running | 9.0 | 540-630 cal/hr | Balance & stability |
| Beach Sand | 8.5 | 510-595 cal/hr | Extra resistance |
| Uphill | 10.0 | 600-700 cal/hr | Strength building |
| Track/Stadium | 8.3 | 498-581 cal/hr | Speed training |
*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and terrain.
Maximize Your Jogging Workout
- 👟Wear proper running shoes
- 📈Start slow and build gradually
- 🌳Mix up your running routes
- 💧Stay hydrated before and after
Calculate Your Jogging Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost of jogging (7.0-10.0 based on intensity)
- Your Weight: Heavier individuals burn more calories
- Duration: Time spent jogging
- 3.5: Standard metabolic factor
FAQs
What’s the difference between running and jogging?
Jogging is generally defined as running at a pace less than 6 mph (10 min/mile), focusing on endurance rather than speed. While running burns more calories per hour, jogging is often more sustainable for longer periods.
How often should I jog for weight loss?
For weight loss, aim to jog 3-4 times per week, starting with 20-30 minutes per session and gradually increasing duration. Allow rest days between sessions for recovery and injury prevention.
Does jogging on different surfaces affect calorie burn?
Yes, different surfaces require varying levels of effort. Soft surfaces like sand or trails burn more calories due to increased muscle engagement, while hard surfaces like concrete provide more consistent calorie burn.
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References
- Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi: 10.1016/j.jacc.2014.04.058. Erratum in: J Am Coll Cardiol. 2014 Oct 7;64(14):1537. PMID: 25082581; PMCID: PMC4131752.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Agus, A & Sari, Monica Prima. (2020). The Impact of Jogging on the Improvement of Physical Fitness. 10.2991/assehr.k.200824.199.
- Oswald F, Campbell J, Williamson C, Richards J, Kelly P. A Scoping Review of the Relationship between Running and Mental Health. Int J Environ Res Public Health. 2020 Nov 1;17(21):8059. doi: 10.3390/ijerph17218059. PMID: 33139666; PMCID: PMC7663387.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
