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How Many Calories are Burned by Jogging?


Last modified 4th January 2016

Welcome to the jogging section of DietandFitnessToday and the associated calories burned and weight lost. Here we present a list of 11 activities based on the general description of jogging and the calories burnt for a typical man and woman.

These jogging activities range from the highest calorie burn from 'running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile)' which burns 474 calories in 30 minutes through to the activity 'jogging, on a mini-tramp' which has the lowest calorie burn of 194 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

To help you find the information you need, we first focus on the most common jogging activities. This is followed by the activities with the highest, lowest and average burnt calories per minute and per hour

We also cover the predicted weight loss from jogging, typical food calorie equivalents and our new proprietary calories burned score© and calories burned rank©

For running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile), which is a typical intensity activity under the general description of jogging activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 358 Calories. In one hour the same activity will burn 715 Calories.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for jogging, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Jogging

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

The calorie score gives an indication of the relative burn rate measured as a percentage score out of 100 for the different jogging activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Calories Burned in 30 Minutes for a Typical jogging Activity

As we have previously mentioned Running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) is a moderate and typical level of intensity for jogging and can be used as a general representative approximate measure for calories burnt by jogging. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 358 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 307 Calories.

Calories Per Minute

The calories burned per minute for Running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) is 12 Calories per minute, for a typical man and for a typical female is 10 Calories per minute.

Calories Per Hour

The calories lost in one hour is 715 calories for a typical man, and 614 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 8 minutes of the activity running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) and to burn 100 calories with the same jogging activity for a typical female would take 10 minutes.

Score and Rank

Running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) has a Calorie Burned Score© of 34 out of 100 which means it gives a calorie burn of 34 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 48 out of 100 ie it is in the top 48 % of activities in terms of calorie burn. There are in fact 109 activities that have a higher calorie burn than running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile)

Equivalent Activities

The following activities burn the same number of calories as Running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) -

  • carrying load upstairs, general
  • climbing hills with 21 to 42 lb load
  • felling trees, large size
  • rugby, union, team, competitive
  • steel mill, vigorous effort (e.g., hand rolling, merchant mill rolling, removing slag, tending furnace)

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) burns 9.0 times more calories than the equivalent time of inactivity for an average man and 8.3 times more calories for an average female.

Food Calorie Equivalents

This level of 358 calories burnt by an average man running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) is equivalent to 0.6 Big Macs, 1.3 snickers bar, 3.0 Starbucks Grande Skinny Lattes, 1.2 cheeseburgers, 1.3 slices of pizza or 0.9 large blueberry muffins.

For an average female burning 307 calories is equivalent to 0.5 Big Macs, 1.1 snickers bar, 2.6 Starbucks Grande Skinny Lattes, 1.0 cheeseburgers, 1.1 slices of pizza or 0.8 large blueberry muffins.

Weight Loss from Jogging

To answer the question how many pounds will I lose from the activity jogging? Taking this example of running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) in 30 minutes, the weight loss for a typical man is a minimum of 0.05 pounds, and a typical woman would lose 0.04 pounds.

Based on 4 sessions per week of running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) for a duration of 30 minutes per session, the approximate time taken to lose one pound is 5 weeks for a man and 6 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) for a duration of 30 minutes per session, would lose 1kg in 2 weeks for a man and 3 weeks for a woman.

Jogging Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile). For this activity in 30 minutes an average man burns 474 Calories, while an average woman in 30 minutes burns 407 Calories.

This activity of running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) has a Calories Burned Score© of 46.1 out of 100 which means it gives a calorie burn of 46.1 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 32 out of 100 ie it is in the top 32 % of activities in terms of calorie burn. There are in fact 48 activities that have a higher calorie burn than running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile)

Jogging Activity with the Lowest Calorie Burn

The jogging activity with the lowest calories burnt is jogging, on a mini-tramp, which for an average man in 30 minutes burns 194 Calories, and for an average woman burns 166 Calories.

This activity of jogging, on a mini-tramp has a Calories Burned Score© of 16.9 out of 100 which means it gives a calorie burn of 16.9 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 74 out of 100 ie it is in the top 74 % of activities in terms of calorie burn. There are in fact 366 activities that have a higher calorie burn than jogging, on a mini-tramp

Average Calories Burned by Jogging

Based on the the list of 11 jogging activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 352 Calories for 30 minutes of jogging. The average burnt for an average female, weighing 163 pounds (74 kg) is 302 Calories for 30 minutes of jogging.

Jogging for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of jogging for Average Male (M) and Female (F) (click to personalise).
running or jogging at a speed of 7 mph or 8:30 pace (minutes/mile) - calories  Male=474 kcal, Female=407 kcal.
running or jogging at a speed of 6.7 mph or 9:00 pace (minutes/mile) - calories  Male=452 kcal, Female=388 kcal.
running or jogging at a speed of 6 mph or 10:00 pace (minutes/mile) - calories  Male=422 kcal, Female=362 kcal.
water jogging - calories  Male=422 kcal, Female=362 kcal.
running or jogging at a speed of 5.2 mph or 11:30 pace (minutes/mile) - calories  Male=388 kcal, Female=333 kcal.
running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) - calories  Male=358 kcal, Female=307 kcal.
jogging, in place - calories  Male=345 kcal, Female=296 kcal.
jogging, general - calories  Male=302 kcal, Female=259 kcal.
jog/walk combination (jogging component of less than 10 minutes) (Taylor Code 180) - calories  Male=259 kcal, Female=222 kcal.
running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile) - calories  Male=259 kcal, Female=222 kcal.
jogging, on a mini-tramp - calories  Male=194 kcal, Female=166 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.