How Much Calories Jogging Burn

As an avid runner myself, I’m always curious about how many calories I burn during my jogging sessions. It’s a common question among fitness enthusiasts and those looking to shed some pounds. So, let’s dive deep into the topic and explore how many calories jogging actually burns.

The Basics of Calorie Burning

Before we delve into the specifics of jogging, it’s essential to understand the basics of calorie burning. Calories are a unit of energy that our body needs to perform various functions, including physical activity. The more intense the activity, the more calories you burn.

When we talk about calories burned during exercise, we often refer to METs (Metabolic Equivalent of Task). METs represent the ratio of work metabolic rate during an activity to a person’s resting metabolic rate. Jogging, being a moderate to high-intensity exercise, has a higher MET value compared to less intense activities like walking.

Calculating Caloric Expenditure

Now, let’s get into the nitty-gritty of calculating the calories burned while jogging. The actual number of calories burned depends on several factors:

  • Body Weight: The more you weigh, the more calories you’ll burn during the same exercise.
  • Intensity: Jogging at a faster pace or uphill will burn more calories compared to a slower pace or level ground.
  • Duration: The longer you jog, the more calories you’ll burn.

There are numerous online calculators and fitness trackers that can estimate your caloric expenditure during jogging based on these factors. However, it’s important to remember that these estimates are just that – estimates. Everyone’s metabolism and fitness levels are different, so it’s advisable to use these numbers as a reference rather than absolute values.

The Numbers: How Many Calories Does Jogging Burn?

Now, let’s get to the juicy part – the numbers! On average, jogging at a moderate pace (around 5 miles per hour) burns approximately 8-10 calories per minute for a 150-pound person. This means that in a 30-minute jog, you could burn anywhere between 240-300 calories!

If you crank up the intensity and increase your pace to a vigorous jog (around 7.5 miles per hour), you can burn up to 12-16 calories per minute. This translates to a whopping 360-480 calories burned during a 30-minute jog!

Of course, these numbers are estimates, and individual results may vary. Factors like body composition, fitness level, and metabolism can all influence the actual calories burned.

The Impact of Variables

As mentioned earlier, the number of calories burned during jogging can vary based on several variables. Let’s take a closer look at some of these variables:

  • Body Weight: A heavier person will burn more calories compared to someone with a lower body weight.
  • Running Surface: Jogging on a softer surface, such as a trail or grass, can burn slightly more calories than running on a treadmill or pavement.
  • Incline: Running uphill requires more effort and burns more calories than running on a flat surface.

It’s also important to note that as your fitness level improves, you may become more efficient at jogging, which can slightly decrease the number of calories burned. To continue challenging yourself and maximizing calorie burn, consider incorporating interval training or increasing your overall mileage.


Jogging is an excellent form of exercise that not only improves cardiovascular fitness but also helps in burning calories and maintaining a healthy weight. The number of calories burned during jogging varies based on factors like body weight, intensity, and duration.

So, the next time you lace up your running shoes and hit the pavement, remember that you’re not just enjoying the fresh air and stress relief – you’re also torching those calories and taking steps towards a healthier you!