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A brisk jog can help you burn calories and keep your heart healthy. A 4.5 mph jog is a relatively low-intensity workout, ideal for beginners and people who want to get a quick workout. The precise number of calories you'll burn depends upon the length of your workout, your weight and individual factors such as muscle mass.
Factors Affecting Calories Burned
The more you weigh, the more calories you'll burn. This is because a larger body mass requires more energy to move, resulting in more calories burned. Similarly, muscle burns more calories than fat, so people with more muscle tend to burn more calories. You'll also burn more calories when you jog faster or for longer durations, or when you take steps to make your jog more challenging such as jogging uphill.
- The more you weigh, the more calories you'll burn.
- Similarly, muscle burns more calories than fat, so people with more muscle tend to burn more calories.
Examples of Calories Burned
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According to Harvard Health Publications, a 125-pound person can expect to burn around 150 calories jogging for 30 minutes 1. At 185 pounds, by contrast, you'll burn about 222 calories. If you pick up the pace to 5 mph for 30 minutes, you'll burn 240 calories at 125 pounds, and 355 calories at 185 pounds.
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- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- University of New Mexico: Making Sense of Calorie-Burning Claims
- Calorie Burners: Activities that turn up the heat. American Council on Exercise
- Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/0018720818799190
- Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.003
- Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014
- LAYDEN, J. D., PATTERSON, M. J., & NIMMO, M. A. (2002). Effects of reduced ambient temperature on fat utilization during submaximal exercise. Medicine & Science in Sports & Exercise, 34(5), 774–779. doi:10.1097/00005768-200205000-00008
- Li, S. S. W., Chan, O. H. T., Ng, T. Y., Kam, L. H., Ng, C. Y., Chung, W. C., & Chow, D. H. K. (2018). Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Human Factors: The Journal of the Human Factors and Ergonomics Society, 61(2), 203–213. doi:10.1177/0018720818799190
- Michael N. Sawka,1 C. Bruce Wenger, Andrew J. Young, and Kent B. Pandolf. Physiological Responses to Exercise in the Heat. Copyright 1993 by the National Academy of Sciences. All rights reserved.
- Morio, B., Beaufrere, B., Montaurier, C., Verdier, E., Ritz, P., Fellmann, N., … Vermorel, M. (1997). Gender differences in energy expended during activities and in daily energy expenditure of elderly people. American Journal of Physiology-Endocrinology and Metabolism, 273(2), E321–E327. doi:10.1152/ajpendo.1997.273.2.e321
- Yue, A. S. Y., Woo, J., Ip, K. W. M., Sum, C. M. W., Kwok, T., & Hui, S. S. C. (2007). Effect of age and gender on energy expenditure in common activities of daily living in a Chinese population. Disability and Rehabilitation, 29(2), 91–96. doi:10.1080/09638280600662232
- Ainsworth, B.; Haskell, W.; Herrmann, S. et al. Compendium of Physical Activities: A Second Update of Codes and MET Values. Med Sci Sports Exercise. 2011;43:1575. DOI: 10.1249/MSS.0b013e31821ece12.
- American Council on Exercise. (2009) Fit Facts - Calories Burners: Activities That Turn Up the Heat. San Diego, California: American Council on Exercise.
Van Thompson is an attorney and writer. A former martial arts instructor, he holds bachelor's degrees in music and computer science from Westchester University, and a juris doctor from Georgia State University. He is the recipient of numerous writing awards, including a 2009 CALI Legal Writing Award.