Running and Jogging Calorie Calculator
How many calories you burn jogging or running, by pace and time. Jogging and running from 5 to 8 mph, MET values from the 2024 Adult Compendium of Physical Activities.
Calories burned
337 kcal
Running, 6 mph (10 min/mile), 30 min- Per hour 675 kcal
- Above resting 301 kcal
- MET value 9.3
Calories burned running by pace
For the body weight entered above. The pace you selected is highlighted.
| Pace | MET | 30 min | 60 min |
|---|---|---|---|
| Jogging, self-selected pace | 7.5 | 272 | 544 |
| Running, 5 mph (12 min/mile) | 8.5 | 308 | 617 |
| Running, 6 mph (10 min/mile) | 9.3 | 337 | 675 |
| Running, 6.7 mph (9 min/mile) | 10.5 | 381 | 762 |
| Running, 8 mph (7.5 min/mile) | 12 | 435 | 871 |
Worked example
160 lb is 72.6 kg. Running, 6 mph (10 min/mile), MET 9.3, for 30 minutes:
- kcal = MET × kg × hours = 9.3 × 72.6 × 30/60 = 337 kcal
- Above resting = (9.3 − 1) × 72.6 × 30/60 = 301 kcal
What changes versus the general calorie burn calculator
- Running paces only, from jogging to 8 mph (7.5 minutes a mile), instead of every activity in the general calorie burn calculator.
- Calories per mile in the FAQ, computed from the same MET values.
- Defaults: 160 lb and 30 minutes at 6 mph instead of 180 lb and brisk walking.
Frequently asked questions
How many calories does running burn?
Running at 6 mph (10 minutes a mile) is 9.3 METs in the 2024 Adult Compendium. At 160 lb, 30 minutes burns about 337 kcal and an hour about 675 kcal.
How many calories does jogging burn?
Jogging at a self-selected pace is 7.5 METs: about 272 kcal in 30 minutes at 160 lb. Pick the speed rows if you know your pace.
Do I burn more calories per mile running faster?
Not much. Per minute, faster is higher, but each mile takes less time. At 160 lb, one mile burns about 123 kcal at 5 mph, 112 kcal at 6 mph and 109 kcal at 8 mph, from the Compendium values.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. DOI: 10.1016/j.jshs.2023.10.010 (read 2026-10-24)