Calories Burned Jogging (5 mph) for 30 minutes

Calories burned by body weight

Pace context: Jogging (5 mph) is approximately 12 min/mile.

What this means

MET (8) is the intensity multiplier — 8x your resting energy expenditure at this pace. For a 70 kg adult, that\'s about 9.3 kcal per minute, or 280 kcal across the full 30 minutes session. Heavier individuals burn more for the same activity duration because moving more mass requires more energy.

For weight management context: 280 kcal is equivalent to about 2.8 medium apples, 1.0 slices of cheese pizza, or 1.7 servings of cooked chicken breast. To lose 1 lb of fat requires approximately a 3,500 kcal deficit (though Kevin Hall\'s 2011 Lancet model shows this overpredicts long-term loss by 30-50%).

Don\'t double-count. If you used a TDEE calculator with an activity multiplier (sedentary, light, moderate, very active), your maintenance calories already include typical exercise. Adding back exercise calories on top will under-eat your real maintenance. If you tracked only BMR and add exercise separately, eat back 50-70% of the estimate to account for compensation behaviour (Hall et al., NIH).

Other durations of jogging (5 mph)

Related activities

Use the calculators

• Calories Burned Calculator (60+ activities, custom duration + weight)
• Heart Rate Zones Calculator
• Calorie Deficit Calculator
• TDEE Calculator
• VO₂ Max Calculator

Frequently asked questions

How many calories does jogging at 5 mph for 30 minutes burn?

Jogging at 5 mph for 30 minutes burns approximately 280 kcal for a 70 kg adult. The exact number depends on body weight — heavier individuals burn proportionally more. See the per-weight table above for your specific number. Calculation uses MET 8 from the Ainsworth 2011 Compendium of Physical Activities.

How accurate is this calorie estimate?

For steady-state moderate-intensity activities, MET-based estimates are within ±15% of indirect calorimetry for population averages. Individual error can be ±25% due to fitness level, efficiency, and body composition. The 2017 Stanford study (Shcherbina et al.) found wearable devices have similar error ranges (Apple Watch ~27%, Samsung Gear S2 ~93% mean absolute error). For tracking trends day-to-day, MET estimates are reliable; for absolute calorie counts, treat as ±20%.

Should I eat back the calories I burn?

Partly. Most adults overestimate exercise calories and over-eat back. Hall and colleagues at NIH have demonstrated that compensation behavior (eating more, moving less) typically erases 50-75% of exercise calorie burn over a week. If using a TDEE × activity multiplier (sedentary to very active), the multiplier already includes typical exercise — don't double-count by eating back tracker calories. If tracking BMR + adding exercise separately, eat back 50-70% of the estimate.

What's a MET?

A MET (Metabolic Equivalent of Task) is the energy cost of an activity relative to resting. 1 MET = 3.5 mL O2 per kg per minute = approximately 1 kcal per kg of body weight per hour. Jogging (5 mph) at MET 8 means it costs 8x more energy than sitting at rest. The Ainsworth 2011 Compendium catalogues MET values for 800+ activities and is the standard reference used by exercise scientists, clinicians, and fitness apps.