Jogging Calorie

1. Enter "jogging time" or "jogging distance," along with "intensity" and "weight."
2. "Calories burned" and "fat burned" will be displayed.

1. Calculation Using METs (Exercise Intensity)

The most common method uses METs (Metabolic Equivalent of Task) to represent exercise intensity.

Formula
Calories (kcal) = METs × Weight (kg) × Time (h) × 1.05
*1.05 is a correction factor for metabolic efficiency.

Typical METs values for jogging

• 4 km/h (very slow): about 4.0
• 6.4 km/h (slow): about 6.0
• 8.0 km/h (moderate): about 8.3
• 9.7 km/h (slightly fast): about 9.8
• 11.3 km/h (fast): about 11.0
• 12.9 km/h or faster (intense): about 12.0

Example
Weight 60kg, jogging 30 minutes at 8 km/h
→ 8.3 × 60 × 0.5 × 1.05 ≈ 260kcal

2. Simple Distance-Based Calculation

This method is based on the rule of thumb that "running 1 km burns roughly weight × 1 kcal."

Formula
Calories (kcal) ≒ Distance (km) × Weight (kg) × 1.036

Example
Weight 60kg, jogging 5 km
→ 5 × 60 × 1.036 ≈ 311kcal

3. Precise Calculation Using Heart Rate

If heart rate data is available, exercise intensity can be reflected more accurately.

Formula for men
Calories = { (Age × 0.2017) - (Weight × 0.09036) + (Heart Rate × 0.6309) - 55.0969 } × Time(h) ÷ 4.184

Formula for women
Calories = { (Age × 0.074) - (Weight × 0.05741) + (Heart Rate × 0.4472) - 20.4022 } × Time(h) ÷ 4.184

Note: Fat Burning Estimate

• About 20% of calories burned are typically derived from fat
• 1g of fat ≒ 7.2 kcal

Formula
Fat burned (g) = Calories × 0.2 ÷ 7.2

Summary

• For a quick estimate: use the distance-based method
• For higher accuracy: use the METs method
• If you have a heart rate monitor: use the heart rate method