How To Calculate Calories Burned Jogging

Jogging is a fantastic way to stay fit and active. It not only improves cardiovascular health but also helps in burning calories. If you’re wondering how many calories you burn while jogging, you’ve come to the right place! In this article, I will guide you through the process of calculating calories burned while jogging, so you can keep track of your fitness goals and make informed decisions about your workout routine.

Calculating Caloric Expenditure

To calculate the number of calories burned while jogging, we need to consider a few factors. The most important ones are:

  • Body weight
  • Jogging speed
  • Duration of the jog

Let’s break down each factor and see how they impact the calorie expenditure:

Body Weight

Your body weight plays a significant role in determining how many calories you burn while jogging. It makes sense—carrying more weight requires more energy. On average, a person weighing 155 pounds burns approximately 298 calories per 30 minutes of jogging at a moderate pace (5 mph).

To get a more accurate estimate of your calorie burn, you can use the following formula:

Calories Burned = Body Weight (in pounds) x 0.63 x Jogging Duration (in minutes)

For example, if you weigh 180 pounds and jog for 45 minutes, the calculation would be:

Calories Burned = 180 x 0.63 x 45 = 510.3 calories

Jogging Speed

The speed at which you jog also affects the number of calories you burn. Running at a faster pace requires more energy, resulting in a higher calorie expenditure. On average, a person weighing 155 pounds burns approximately 372 calories per 30 minutes of jogging at a faster pace (7.5 mph).

Keep in mind that this is just an estimate, and individual results may vary. The intensity of your run, your fitness level, and other factors can affect your calorie burn.

Duration of the Jog

The duration of your jog is an essential factor when it comes to calculating calories burned. The longer you jog, the more calories you burn. You can use the same formula mentioned earlier to calculate the calorie expenditure based on the duration of your jog.

Additional Considerations

While calculating the calories burned while jogging, it’s important to remember that these numbers are just estimates. Factors such as age, gender, and individual metabolism can also affect the calorie burn.

Moreover, it’s crucial to listen to your body and not solely rely on calorie burn calculations. Everyone’s body responds differently, and it’s important to find a balance that works for you. Focus on your overall health and well-being rather than obsessing over numbers.


Jogging is an excellent way to burn calories and improve your fitness level. By considering your body weight, jogging speed, and duration, you can have a rough estimate of your calorie burn. However, it’s important to remember that these calculations are just estimates, and individual results may vary.

Ultimately, the joy and satisfaction you get from staying active and taking care of your body are more important than any number on a calorie counter. So lace up your running shoes, hit the road, and enjoy the many physical and mental benefits of jogging!