Calories Burned by 30 Minutes of running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile)
Last Update - 14th January 2016
The calories burned, for an average male, weighing 190 pounds (86 kg) is 259 Calories, in 30 minutes of running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile).
The calories burned, for an average female, weighing 163 pounds (74 kg) is 222 Calories, in 30 minutes of running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile).
Calories Burned Score and Rank
The activity running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile) has a Calorie Burned Score© of 23.70 out of 100. This is our new score, which relates the calories burned to the maximum possible calories. This score the calorie burn is 23.70 % of the highest realistic calorie burn possible.
This activity has a Calorie Burned Rank© of 65.00 out of 100 ie it is in the top 65.00 % of activities in terms of calorie burn. By comparing to our full database of activities there are 229.00 activities that have a higher calorie burn.
Calories per minute and per hour
The calories burned per minute, by running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile) for an average man is 9 Calories per minute, and for an average woman is 7 Calories per minute.
The calories burned in one hour is 517 calories for a typical man, and 444 calories in one hour for a typical woman.
Activities Which Burn the Same Calories
The activities which burn the same number of calories as running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile) are as follows -
- basketball, non-game, general (Taylor Code 480)
- building road, driving heavy machinery
- butchering animal, large, vigorous effort
- carpentry, outside house, installing rain gutters (Taylor Code 640),carpentry, outside house, building a fence
- carpentry, sawing hardwood
- carrying 16 to 24 lb load, upstairs
- cheerleading, gymnastic moves, competitive
- drag racing, pushing or driving a car
- fencing
- fishing in stream, in waders (Taylor Code 670)
Comparing to Inactivity
30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile) burns 6.5 times more calories than the equivalent time of inactivity for an average man and 6.0 times more calories for an average female.
Equivalent Calories in Food
This level of 259 calories burnt by an average man is equivalent to 0.5 Big Macs, 0.9 snickers bar, 2.2 Starbucks Grande Skinny Lattes, 0.9 cheeseburgers, 0.9 slices of pizza or 0.7 large blueberry muffins. For an average female burning 222 calories is equivalent to 0.4 Big Macs, 0.8 snickers bar, 1.9 Starbucks Grande Skinny Lattes, 0.7 cheeseburgers, 0.8 slices of pizza or 0.6 large blueberry muffins.
Weight Loss From running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile)
To answer the question how many pounds will I lose from the activity running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile)? Taking this example of in 30 minutes, the weight loss for a typical man is a minimum of 0.04 pounds, and a typical woman would lose 0.03 pounds.
Based on 4 sessions per week of for a duration of 30 minutes per session, the approximate time taken to lose one pound is 6 weeks for a man and 8 weeks for a woman, assuming no other changes in lifestyle or eating habits.
The same 4 sessions per week of for a duration of 30 minutes per session, would lose 1kg in 3 weeks for a man and 4 weeks for a woman. To personalise the calories burned running or jogging at a speed of 4 mph or 13:00 pace (minutes/mile), please enter your weight and time spent performing the activity, in minutes, into the box below and press the calculate button to find your calories burned.
You can browse the calories burned, for other common activities from the links below. Or use our calories burned calculator.
Reference:
Compendium of physical activities: an update of activity codes and MET intensities.
Ainsworth, B, Haskell, W, Whitt, M.
Med Sci Sports Ex, 32(9): S498-S516, 2000.