Jogging calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| General jogging | 7.0 | 245 | 490 |
| Jogging in place | 8.0 | 280 | 560 |
| Jog/walk combination | 6.0 | 210 | 420 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for jogging (8.0 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 110 | 220 | 440 |
| 70 kg (154 lb) | 140 | 280 | 560 |
| 85 kg (187 lb) | 170 | 340 | 680 |
| 100 kg (220 lb) | 200 | 400 | 800 |
Getting more from jogging
- If you can speak in full sentences but not sing, you're in the right intensity band.
- Jog/walk intervals (e.g., 3 min jog / 1 min walk) let beginners accumulate far more total minutes.
- Soft surfaces like trails reduce impact forces by a meaningful margin versus pavement.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
Is jogging or walking better for fat loss?
Per minute, jogging burns roughly double. Per session, whichever you'll do consistently and longer wins — adherence beats intensity.
How long should I jog to burn 300 calories?
At a general jogging pace, a 70 kg person needs roughly 35–40 minutes. Heavier runners get there faster; lighter runners need longer.