Jogging calories burned
Quick answer
Jogging at 7.5 km/h burns about 238 kcal in 30 minutes for a 70 kg person. One hour burns about 476 kcal.
- 30 minutes, 70 kg
- 238 kcal
- 1 hour, 70 kg
- 476 kcal
- MET used
- 7.8
- Effort or pace
- 7.5 km/h
Jogging here means an easy run, from about 6.5 to 9 km/h. In the app, log it as a run with the time and the distance, and Nibbs picks the row from your average pace.
Calories burned by body weight
Estimated kcal at common paces on level ground. The app picks the row from your average pace, so log both the time and the distance.
| Pace | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 6.5 km/h9:14 min/km · 6.5 MET | 138 kcal | 165 kcal | 193 kcal | 220 kcal | 248 kcal | 275 kcal |
| 7.5 km/h8:00 min/km · 7.8 MET | 170 kcal | 204 kcal | 238 kcal | 272 kcal | 306 kcal | 340 kcal |
| 8.5 km/h7:04 min/km · 8.5 MET | 188 kcal | 225 kcal | 263 kcal | 300 kcal | 338 kcal | 375 kcal |
| 9 km/h6:40 min/km · 9 MET | 200 kcal | 240 kcal | 280 kcal | 320 kcal | 360 kcal | 400 kcal |
| Pace | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 6.5 km/h9:14 min/km · 6.5 MET | 275 kcal | 330 kcal | 385 kcal | 440 kcal | 495 kcal | 550 kcal |
| 7.5 km/h8:00 min/km · 7.8 MET | 340 kcal | 408 kcal | 476 kcal | 544 kcal | 612 kcal | 680 kcal |
| 8.5 km/h7:04 min/km · 8.5 MET | 375 kcal | 450 kcal | 525 kcal | 600 kcal | 675 kcal | 750 kcal |
| 9 km/h6:40 min/km · 9 MET | 400 kcal | 480 kcal | 560 kcal | 640 kcal | 720 kcal | 800 kcal |
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (7.5 km/h, 70 kg, 30 minutes): (7.8 − 1) × 70 × 0.5 = 238 kcal.
| Pace | MET | Compendium code |
|---|---|---|
| 6.5 km/h | 6.5 | 12028Running, 4 to 4.2 mph (13 min/mile) |
| 7.5 km/h | 7.8 | 12029Running, 4.3 to 4.8 mph |
| 8.5 km/h | 8.5 | 12030Running, 5.0 to 5.2 mph (12 min/mile) |
| 9 km/h | 9 | 12045Running, 5.5 to 5.8 mph |
Each pace uses the Compendium row for that speed on level, firm ground. The app picks the row from the average pace of the time and distance you log.
Common questions
How many calories does jogging burn in an hour?
At 7.5 km/h, about 476 kcal for a 70 kg person. At the same pace, a 50 kg person burns about 340 kcal and a 100 kg person about 680 kcal.
Does a faster pace burn more calories?
Yes. For a 70 kg person, 30 minutes at 6.5 km/h burns about 193 kcal, and 30 minutes at 9 km/h burns about 280 kcal.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log jogging in Nibbs?
Add Outdoor Running, then enter the time and the distance. Nibbs works out your average pace, picks the matching row and uses the weight in your profile. You can replace the estimate with your own number.
Log jogging in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.