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Calories Burned by 30 Minutes of running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile)


Last Update - 14th January 2016

Here is a summary of the calories burned for an average man and average woman engaged in the activity - running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile).For additional information we also have the calorific burn for jogging activities.

The calories burned, for an average male, weighing 190 pounds (86 kg) is 358 Calories, in 30 minutes of running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile).

The calories burned, for an average female, weighing 163 pounds (74 kg) is 307 Calories, in 30 minutes of running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile).

Calories Burned Score and Rank

The activity running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) has a Calorie Burned ScoreĀ© of 34 out of 100. This is our new score, which relates the calories burned to the maximum possible calories. This score the calorie burn is 34 % of the highest realistic calorie burn possible.

This activity has a Calorie Burned RankĀ© of 48 out of 100 ie it is in the top 48 % of activities in terms of calorie burn. By comparing to our full database of activities there are 109 activities that have a higher calorie burn.

Calories per minute and per hour

The calories burned per minute, by running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile) for an average man is 12 Calories per minute, and for an average woman is 10 Calories per minute.

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

Activities Which Burn the Same Calories

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

  • 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)
  • swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
  • walking at a speed of 5.0 mph or 12:00 pace (minutes/mile) on a level, firm surface

Comparing to 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.

Equivalent Calories in Food

This level of 358 calories burnt by an average man 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 running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile)

To answer the question how many pounds will I lose from the activity running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile)? Taking this example of 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 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 for a duration of 30 minutes per session, would lose 1kg in 2 weeks for a man and 3 weeks for a woman.

Related Calories Burned jogging vs

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To personalise the calories burned running or jogging at a speed of 5 mph or 12:00 pace (minutes/mile), please enter your weight and time spent performing the activity, in minutes, into the box below and press the calculate button to find your calories burned.



Calories burned jogging - personalised

  weight         duration    (mins)

You can browse the calories burned, for other common activities from the links below. Or use our calories burned calculator.

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

Reference:
Compendium of physical activities: an update of activity codes and MET intensities.
Ainsworth, B, Haskell, W, Whitt, M.
Med Sci Sports Ex, 32(9): S498-S516, 2000.

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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.