Jogging is probably the easiest exercise to do that gives a substantial calorie burn rate, so it’s naturally tempting to know the number of calories burned jogging. When you know this number of calories, it’s easier to check the amount of exercise you need to shed weight at a manageable pace. But it isn’t that simple – it’s actually easy to be misled by the numbers, since the amount of burned calories varies from person to person.

How many calories do you need to burn?

According to the experts, you’ll need to burn 3,500 calories in order to shed one pound. That means if you total 500 calories while jogging per day, and if you jog everyday, you’ll theoretically lose one pound per week. Done the whole year, it can add up to around 50 pounds – and that’s no small feat! But there’s more you need to know. Aside from the exercise, you’ll also need to watch your diet.

The average person consumes about 2,000 calories each day. Supposing you eat this much and you’re still gaining weight, it means that 2,000 calories is too much for you. Your balanced consumption rate – which is the number of calories you need to consume to make your weight level off – is probably around 1700. That means even if you log 500 calories jogging every day, eating 2,000 calories will only give you a calorie deficit of 200 – which means you’ll lose one pound every 17 or 18 weeks. This can be a trap for some dieters, since exercise can actually stimulate the appetite.

The best thing to do is to settle for a low-calorie diet that doesn’t sacrifice any of the taste and enjoyment of food. Then it’ll be easier to make your burned calories count towards your weight loss regimen.

Don’t be fooled by treadmills and other exercise machines.

Some exercise machines have a nifty little meter on the panel telling you how many calories you’ve burned already. Don’t count on this meter too much, since they’re calibrated for a person who’s 150 pounds or heavier. And the heavier the person, the more calories will be burned. So don’t be misled – the number might be higher or lower than it really is.

Here’s a better guide for calories burned jogging: If you weigh 105-121 pounds, you’ll burn around 8.6 calories per minute. If you weigh 122-148 pounds, the number goes up to 9.2. For people weighing 149-175 pounds, its 11.5 calories per minute. And for those weighing 176 pounds and above, it’s around 12.7 calories per minute.

It doesn’t stop here. The number of calories burned also increases with the intensity, so once you get bored of jogging at the usual speed of 5 miles per hour, you can go up to six and burn even more.

Remember the proper way of jogging.

Finally, it pays to remember the right way of jogging. When only starting out, you’ll need to start at a relaxed pace. That is, you should be at a pace where you can still talk in sentences without running out of breath. And when you do get tired, slow down to a walking pace to catch your breath. Once you get into it, you’ll realize that you can jog simply for fun, and the calories burned while jogging wouldn’t seem to matter so much anymore.

Calories Burned Jogging

There is no need to sacrifice to lose weight.