Calories Burned Jogging: Chart by Weight and Calculator
Last updated
This page shows estimated calories burned during jogging based on your body weight and activity type.
These figures are just estimates. Your real energy expenditure varies depending on your fitness level, running technique, body composition, and how hard you actually work. Fitness trackers also estimate your burn, so use these tables as a practical baseline rather than a perfect measurement.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Jog/walk combination (jogging component of less than 10 minutes) (Taylor Code 180) (code 12010) | 6.0 | 171 | 214 | 257 | 300 | 343 |
| Jogging, general, self-selected pace (code 12020) | 7.5 | 214 | 268 | 321 | 375 | 429 |
| Jogging 2.6 to 3.7 mph (code 12026) | 3.3 | 94 | 118 | 141 | 165 | 189 |
| Jogging, in place (code 12025) | 4.8 | 137 | 171 | 206 | 240 | 274 |
By duration
For the row “Jogging 2.6 to 3.7 mph” (3.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 47 | 59 | 71 | 83 | 94 |
| 30 min | 94 | 118 | 141 | 165 | 189 |
| 45 min | 141 | 177 | 212 | 248 | 283 |
| 60 min | 189 | 236 | 283 | 330 | 377 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Jogging 2.6 to 3.7 mph: 3.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 118 kcal.
Which row is you?
The table separates jogging into different categories based on speed, effort, and setting. You can choose a general self-selected pace, a slow speed of 2.6 to 3.7 miles per hour, or jogging in place. There is also an option for a jog and walk combination if your running component lasts less than 10 minutes. To pick the right row, consider your environment and how fast you move. If you run at a comfortable, natural speed outdoors, use the general self-selected pace. If you stay stationary indoors, select the in place option.
What changes the real number
- Your running economy and stride efficiency, as smoother runners use less energy.
- The terrain you run on, since hills or soft trails require more effort than flat pavement.
- Weather conditions, because high heat or strong headwinds force your body to work harder.
- Your body composition, as carrying more muscle mass increases your baseline energy demands.
Practical tips
- Wear supportive running shoes designed for your foot strike to reduce joint impact.
- Track your exact time spent actively jogging rather than your total workout time for a better calorie estimate.
- Warm up with dynamic stretches and a brisk walk before you start your jogging pace.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your knees, shins, or feet.
- Chest pressure, tightness, or severe shortness of breath that feels abnormal.
- Dizziness, lightheadedness, or feeling like you might faint while running.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.