Running, 5 mph — Calories Burned Calculator
A 12 min/mile jog — close to the walk-run transition for many adults. The Compendium still classifies continuous jogging at this speed as vigorous activity. The Compendium of Physical Activities lists Running, 5 mph (12 min/mile) at 8.3 METs: at 154 lb (70 kg) that is about 304 kcal in 30 minutes, 268 kcal of it above rest.
Running, 5 mph — Calories Burned Calculator reference last updated · reference source
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Dated static reference; no live data is fetched. Verify current source values and assumptions before relying on results.
What this tool does
A 12 min/mile jog — close to the walk-run transition for many adults. The Compendium still classifies continuous jogging at this speed as vigorous activity. The Compendium of Physical Activities lists Running, 5 mph (12 min/mile) at 8.3 METs: at 154 lb (70 kg) that is about 304 kcal in 30 minutes, 268 kcal of it above rest.
How to use the Running, 5 mph — Calories Burned Calculator
- Check Activity (Compendium MET): 8.3.
- Review the Running, 5 mph — Calories Burned Calculator result and its exact-value comparison table.
- Verify assumptions before applying the result.
Formula
gross kcal = MET × 3.5 × weight kg / 200 × minutes; net above-rest kcal = (MET − 1) × 3.5 × kg / 200 × minutes (Compendium of Physical Activities)
- met
- Activity (Compendium MET)
- weight
- Body weight (lb, before metric conversion)
- minutes
- Activity minutes
MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Worked example
Running, 5 mph — Calories Burned Calculator: Activity (Compendium MET) = 8.3. A 12 min/mile jog — close to the walk-run transition for many adults. The Compendium still classifies continuous jogging at this speed as vigorous activity. The Compendium of Physical Activities lists Running, 5 mph (12 min/mile) at 8.3 METs: at 154 lb (70 kg) that is about 304 kcal in 30 minutes, 268 kcal of it above rest.
Inputs
- Activity (Compendium MET)Running, 5 mph (12 min/mile) — MET 8.3
- Body weight154 lb
- Activity minutes30
Result
- Estimated gross calories (kcal)304.39
- Estimated net calories above rest (kcal)267.71
Running, 5 mph calories by duration at 154 lb (70 kg)
| Duration | Gross kcal | Net kcal above rest |
|---|---|---|
| 15 min | 152 | 134 |
| 30 min | 304 | 268 |
| 45 min | 457 | 402 |
| 60 min | 609 | 535 |
| 90 min | 913 | 803 |
| 120 min | 1218 | 1071 |
Results explained
- Estimated gross calories (kcal)
- Estimated gross calories (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
- Estimated net calories above rest (kcal)
- Estimated net calories above rest (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Frequently asked questions
About 304 kcal gross at 154 lb (70 kg) using the Compendium value of 8.3 METs — 268 kcal above what you would burn resting.
About 609 kcal per hour at 154 lb, or roughly 101 kcal every 10 minutes. Scale in proportion to your own body weight.
8.3 METs, the Compendium of Physical Activities (Ainsworth et al.) value for "Running, 5 mph (12 min/mile)". One MET is resting energy use, so this activity costs about 8.3 times the resting rate.
About 49 minutes at 154 lb at the full 8.3 MET intensity. Rest breaks and lower-effort stretches extend the real time needed.
The formula scales with body weight: at 120 lb the same 30 minutes costs about 237 kcal and at 200 lb about 395 kcal. Technique, terrain and fitness shift the individual result further, typically by ±15–20%.