How Many Calories Does Jogging Burn?

Last updated: June 2026

Jogging burns approximately 235 to 445 calories in 30 minutes depending on body weight and pace. Jogging typically refers to a slow-to-moderate running pace of 5–6 mph (a 10–12 minute mile) — faster than a brisk walk, slower than a hard run. At 5 mph, a 125-pound person burns about 235 calories in 30 minutes; a 200-pound person burns roughly 375. At 6 mph, those numbers climb to about 280 and 445 respectively.

Calories Burned Jogging — 30-Minute Table by Weight and Pace

These estimates use MET values from the Compendium of Physical Activities and the standard formula Calories = MET × weight (kg) × time (hours). Jogging at 5 mph carries a MET of 8.3; at 6 mph, the MET rises to 9.8.

Every 15 pounds of body weight adds roughly 30–35 calories per 30-minute jog. And stepping up from 5 mph to 6 mph increases your 30-minute burn by about 18% — because the MET rises from 8.3 to 9.8 while time stays constant.

Calories Burned Jogging Per Mile

One of the most useful numbers for jogging: how many calories does each mile cost you? The answer is more stable than people expect — it stays roughly constant regardless of how fast you jog, because faster pacing covers each mile in less time, and the two effects largely cancel out.

For a 155-pound person, jogging burns approximately 115–117 calories per mile regardless of whether you jog at 5 mph or 6.5 mph. Body weight is the bigger variable: a 120-pound person burns about 90 calories per mile, a 185-pound person burns around 140.

Jogging vs. Walking: How the Calories Compare

This is one of the most debated questions in fitness communities. The short answer: jogging burns more calories both per mile and per minute than walking — but the gap per mile is smaller than most people think.

Jogging at 5 mph burns about 35% more calories per mile than brisk walking — and roughly double per minute (because you cover twice as many miles in 30 minutes). Walking 3 miles (at 3.5 mph) takes 51 minutes and burns ~256 calories. Jogging the same 3 miles (at 5 mph) takes 36 minutes and burns ~351 calories. Jogging is more efficient per minute; walking is lower impact and sustainable daily without recovery.

Jogging on a Treadmill vs. Outdoors

Treadmill jogging removes two energy costs that outdoor jogging carries: wind resistance and the need to propel your body forward against a stationary surface (the belt moves your foot backward for you). Research suggests this reduces calorie burn by about 2–5% compared to running outdoors at the same displayed speed. The standard fix: set your treadmill to a 1% incline, which restores the energy cost to outdoor equivalence.

At a 1% incline, your treadmill calorie display will typically underestimate actual burn — most treadmill consoles apply simplified formulas that don’t fully account for incline-adjusted MET values. An independent calculator that accepts your weight and incline produces a more accurate estimate than the number on the console.

Calories Burned Jogging for 20, 45, and 60 Minutes

For a 155-pound (70 kg) person jogging at 5 mph (MET 8.3):

A 60-minute jog at 5 mph covers 5 miles and burns nearly 580 calories for a 155-pound person — roughly double what a 5-mile brisk walk burns in 86 minutes. The trade-off: jogging demands more recovery and produces more joint stress per session.