Understanding This Calculator
Jogging’s calorie cost rises with speed, but not in a perfectly straight line — the ACSM Compendium of Physical Activities lists specific MET values measured at each common treadmill speed rather than a single blanket ‘jogging’ number.
Select your actual pace below (in mph or min/mile) to pull the correct MET value, then the calculator applies the standard MET × weight × time formula to estimate total calories burned.
- MET(pace) ACSM-measured value specific to your speed
- kg body weight converted from pounds
| Speed | Pace | MET |
|---|---|---|
| 5.0 mph | 12:00/mi | 6.0 |
| 6.0 mph | 10:00/mi | 8.3 |
| 7.0 mph | 8:34/mi | 9.8 |
| 8.0 mph | 7:30/mi | 11.0 |
Frequently Asked Questions
Why isn’t calorie burn perfectly linear with speed?
Running economy changes with speed — at higher speeds the body’s biomechanics and oxygen cost per meter shift, which is why the ACSM Compendium lists measured values per speed rather than a single formula.
Should I use my treadmill’s calorie display instead?
Treadmill estimates often use rougher formulas and can overestimate by 20-30%; MET-based calculations using your actual body weight tend to be more consistent.