How Many Calories Do You Burn Jogging?

Jogging – it’s one of the most accessible sports out there, so it’s no surprise that in 2017, almost 60 million people in the US alone took to the streets or their local gym for a jog, run, or trail run. 

How Many Calories Do You Burn Jogging?

If you’re not a super-fast runner, jogging is still a great way to get your blood pumping, your legs moving, and those calories burning.

You don’t need any equipment to do it, just some suitable clothes, footwear, and a smooth surface, so, what are you waiting for? 

Well, there’s usually one question that holds us back – how many calories do you burn when jogging?

Is it really worth it, or would you be better off hitting the gym instead? 

The Benefits Of Jogging 

Jogging is a low-impact exercise that can be done by almost anyone, regardless of your age, fitness level, or environment.

Jogging can be a great way to improve your health, maintain your weight, and even shed a few extra pounds; plus, it’s good for the mind, too! 

So, if you’re thinking of jumping on the jogging bandwagon, let’s take a closer look at the benefits of this popular sport. 

Maintain A Healthy Weight

Jogging is a great form of cardio, and cardio is great for weight loss.

Exercises like jogging engage multiple muscle groups at once, which ramp up your energy needs and burn more calories.

So, whether you want to lose or maintain your current weight, jogging is a great way to do it. 

Boost Your Immune System 

Jogging can also boost your immune system.

Moderate exercise (NOT intense exercise) can strengthen the body’s immune response, and you may be less likely to get burn out with the common cold, and other bacterial and viral infections, than those who don’t exercise as frequently. 

The key phrase here, though, is moderate. Intense and prolonged exercise may inhibit the body’s ability to protect itself from infection, making jogging the perfect sport to keep you feeling fit and healthy. 

Sleep Better

We also have good news for insomniacs because jogging may even improve your sleep quality!

Regular exercise improves sleep quality, so you’ll be more likely to sleep through the night and sleep longer.

You’ll also feel more alert during the day (as long as you’re eating the right foods), so it’s a real winner. 

Improve Your Mood  

When you’re feeling down in the dumps, jumping out of bed and hitting the track can feel like climbing a mountain.

However, you’ll feel better even if you can make it out for a 30-minute slow jog. 

Exercise has been proven to boost our mood, combat anxiety, and relieve stress, especially when there’s no expectation for us to push our limits.

So, treat yourself to a jog on your own terms, and you may just feel a little more positive! 

How To Measure How Many Calories You Burn?

How Many Calories Do You Burn Jogging?

Want to know how many calories you can burn when jogging? Well, unsurprisingly, there’s no clear-cut answer to this question. 

Many factors determine how many calories you burn, including how long you’re jogging for, the speed you’re jogging at, your current fitness level, body weight, the surface you’re running on, incline, and many more. 

With so many factors at play, how can you determine the caloric expenditure of your jog? 

Before we walk you through the ways you can calculate your caloric expenditure, let’s give you a ballpark.

It’s estimated that the average jogger will burn around 100 calories per mile. Remember, though, this varies. 

So, if you want a more accurate way to calculate your calorie burn, try some of the methods below. 

Calorie Calculators 

Try using an online physical activity calculator to get a more accurate figure.

You’ll need to know your running pace, weight, and the duration of your jog to provide the most accurate reading.

This isn’t as accurate as other methods, but it can still be incredibly useful. 


The easiest way to calculate your expenditure is to add some trusty tech tools to your arsenal. Some of the most popular tech tools include: 

  • Apps 
  • Trackers
  • Treadmills 


Smartphone apps allow you to track your calories; however, they usually only offer estimates.

To get more accurate figures, you’ll need to use the app while you’re working out, which means keeping your phone with you when you’re jogging. 


Trackers are the most popular way to calculate your calorie burn.

Most joggers and runners usually use smartwatches such as the Apple Watch, Fitbit, or Garmin watches to monitor their calories and get in-depth stats about their runs. 

You can also see your calorie burn in real-time, which can be a great motivator if you have a specific goal in mind or need a little boost to keep you going. 


Treadmills aren’t always as accurate as trackers, but they can be incredibly useful, especially if you want to work out at home.

Treadmills usually offer an estimated calorie burn at the end of a workout, but unless you can input information like your weight before you start, you may not get an accurate reading. 

However, some treadmills can estimate your heart rate, which may offer users a better estimate, especially if the treadmill uses heart rate to calculate calorie burn.

For example, heart rate monitors can often be found in the handrails of a treadmill, and in some cases, you can attach sensors to your fingers or chest to monitor your heart rate in real-time. 

The Bottom Line 

Figuring out how many calories you burn during a jog isn’t easy.

There are many external factors at play that can significantly influence your caloric expenditure, and for this reason, you’ll probably need to rely on technology to give you the most accurate readings.

We’d recommend investing in a tracker such as a smartwatch to keep an eye on your calorie burn and get the most accurate figures. 

If you can’t afford to invest in tech tools, or you’re a beginner jogger who’s not yet ready for that commitment, try using a physical activity calculator to give you a rough estimate.

Though these aren’t always accurate, they’re pretty close, and you’ll get a rough idea of how many calories you’re burning each workout!

Jenna Priestly