Calories burned
jog/walk combination
441 kcal / hour Jog/walk combination burns approximately 441 calories per hour for a 70 kg (154 lb) adult, and 221 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 315 to 756 kcal.
It carries a MET value of 6 in the 2024 Adult Compendium of Physical Activities.
Calories burned jog/walk combination by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else. Full Compendium description: "Jog/walk combination (jogging component of less than 10 minutes)".
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 79 | 158 | 236 | 315 | 473 |
| 60 kg (132 lb) | 95 | 189 | 284 | 378 | 567 |
| 70 kg (154 lb) | 110 | 221 | 331 | 441 | 662 |
| 80 kg (176 lb) | 126 | 252 | 378 | 504 | 756 |
| 90 kg (198 lb) | 142 | 284 | 425 | 567 | 850 |
| 100 kg (220 lb) | 158 | 315 | 473 | 630 | 945 |
| 110 kg (243 lb) | 173 | 347 | 520 | 693 | 1,040 |
| 120 kg (265 lb) | 189 | 378 | 567 | 756 | 1,134 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
What 441 calories an hour actually means
At MET 6, jog/walk combination counts as vigorous activity — it uses about 6 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 7 kcal per minute, or 441 kcal across a full hour.
Within occupation, that ranks 15th of 72 activities by energy cost, a little below soldiers (MET 6.15) and above horse grooming (MET 5.9).
Put differently: one hour of jog/walk combination costs about the same energy as 90 minutes of ordinary walking.
On the food side, a large flat white (about 170 kcal) takes roughly 23 minutes of jog/walk combination to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
Questions
How many calories does jog/walk combination burn per hour?
About 441 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 6. A 90 kg adult burns closer to 567 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of jog/walk combination burn?
Roughly 221 kcal at 70 kg, 189 kcal at 60 kg and 315 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of jog/walk combination?
6. One MET is the energy you use sitting quietly, so MET 6 means 6 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
Related activities
Three more from occupation, and three with a similar energy cost from elsewhere in the Compendium.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 12010). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.