Calories Burned: Jogging
Jogging is a vigorous-intensity activity with a MET value of 7. A 155-lb (70 kg) person burns about 246 calories in 30 minutes and 492 in an hour. Adjust the weight and duration below for your exact number.
How to use this calculator
Jogging is pre-selected. Set your body weight and how long you exercised, and the calorie estimate updates instantly. You can also switch to any of 40+ other activities using the category buttons.
Understanding your jogging calorie burn
The estimate uses the MET formula: calories = MET × weight (kg) × hours. Jogging's MET of 7 means it burns 7× more energy than sitting at rest. It's classified as vigorous intensity — actual burn varies with your effort, fitness level, and conditions.
Frequently asked questions
Calories burned: jogging by weight and duration
Calorie burn scales directly with body weight — the same session costs a heavier person more energy because they are moving more mass. All figures use jogging's MET value of 7.
| Duration | 125 lbs | 155 lbs | 185 lbs | 215 lbs |
|---|---|---|---|---|
| 15 min | 99 cal | 123 cal | 147 cal | 171 cal |
| 30 min | 198 cal | 246 cal | 294 cal | 341 cal |
| 45 min | 298 cal | 369 cal | 441 cal | 512 cal |
| 60 min | 397 cal | 492 cal | 587 cal | 683 cal |
Common calorie targets
How long a 155-lb person needs to do jogging to hit common burn targets:
- ·Burn 100 calories: about 12 minutes
- ·Burn 250 calories: about 30 minutes
- ·Burn 500 calories: about 61 minutes
How jogging compares to other running activities
Same duration, same 155-lb person — only the intensity (MET) changes:
| Activity | MET | 30 min at 155 lbs |
|---|---|---|
| Jogging | 7 | 246 cal |
| Running (5 mph) | 8.3 | 292 cal |
| Running (6 mph) | 9.8 | 345 cal |
| Running (7 mph) | 11 | 387 cal |
| Running (8 mph) | 11.8 | 415 cal |
| Trail running | 9 | 316 cal |
Related calculators
Calories burned in other running activities
Same calculator, different intensity — each page shows that activity's numbers by weight and duration.