How many calories does jogging burn?

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Jogging burns calories has become a method of weight loss and muscle gain many people choose. According to reports, running has the ability to burn more calories than any other exercise we are doing. However, running burns how many calories cannot be calculated specifically. Here is some information to help you calculate how many calories running will reduce.

1/ The method of determining how many calories you lose by running

Currently, with the development of science, we have many methods to estimate the amount of calories consumed by the body. So how many calories does running burn? Usually studies that measure results based on the same distance and intensity of running have shown that running 1 km will burn about 70 calories. This number is for reference only, but does not represent the exact amount of calories lost when we exercise.
However, you can use this estimate to set goals for your body. For example, if you plan to reduce 300-500 calories per day, you will calculate the minimum distance you need to achieve. In addition, there are now a number of tools to support relative calorie counting for your reference such as:
Calorie calculator Calorie calculator is a physical activity measuring machine for reference, the difference is not small compared to reality. However, you can use this machine to track your weight, exercise time.. These data will become the basis for a more accurate estimate of how many calories running will reduce.
Calculator application For convenience when you don't attend fitness classes or have a dedicated calorie counter, researchers have found a technological solution. This solution makes it easy for users to calculate calories based on a programming application.
Calorie counting application on the phone We can use the phone next to it to determine the relative amount of calories consumed by the body. There are many applications that provide information about activities for your reference. Currently, the phone has a step-counting feature, but the main inconvenience is that you have to carry them every time you run.
Limiting the inconvenience due to the increasingly bulky smartphone size for sports players, smart watches were chosen. A touch watch that still ensures the need to see the time and control the exercise process will be the optimal choice to calculate how many calories a 10-minute run costs or how many calories a 1-hour jog reduces.
Health monitor In addition, you can refer to some models that support health checks to calculate calories consumed during activity. Today's trackers also have improved goal settings and reminders to improve the quality of running. Thanks to that, running to lose weight will become easier.
Treadmill The treadmill is an outdoor running simulator for you if you don't want to go out for a run. On the machine, there will be a tool to count and calculate an estimate of calories burned with the same time and distance you have run compared to traditional jogging. More specifically, you can enter information about a few body metrics for more accurate calculations. Your data will be stored by the machine for easy checking and tracking during the exercise.

2/ Factors affecting the amount of calories burned when running

The reason why each person has a different body activity and the ability to excrete and metabolize is not the same. Therefore, the amount of calories burned during the same activity will be significantly different. Here are a few factors that affect how many calories a person loses when running.
Body Weight How many calories does a 10-minute run burn in a 65 kg person? According to research calculations, that person will burn about 106 calories. However, at the same time and speed, another person was conducted with a weight of 80kg, the results had a significant change. Calorie burn at this time up to 136 calories. This problem is because people with more weight accumulate more fat inside their body, so it takes more effort for them to be able to function like people with less weight.
This also explains why overweight and obese people who lose weight in the early stages will cause large fluctuations in weight. When the weight is balanced, the body has burned all the excess fat converted into energy, the ability to lose weight is also less. At this time, the body will develop muscle and balance.
Gender Gender has always been thought to complicate studies. Many scientists have analyzed and found that this cause greatly affects the amount of calories consumed when exercising. Most studies have shown that men burn more calories than women. However, the structure of adipose tissue and cells is still an unsolved problem. Men usually have more muscle structure, and women have a higher percentage of fat...
The difference between sex is influenced by hormones and cell structure is difficult to evaluate in detail. Therefore, in the researches, there are many contradictions as well as unanswered questions. However, men's ability to burn calories when exercising is still thought to be better than women's.
Speed ​​Running speed is a factor that determines the intensity of organ activity. Therefore, the more you accelerate, the more calories you burn. According to research, running time and distance are related and can be relied on to estimate the calorie difference when increasing running speed for the same time period.
However, running speed increases the number of calories burned by the body only if the comparison is based on the same individual. Calorie burn rate measurement is not comparable between different people. One thing that surprises us is that beginner runners lose calories much faster than professional athletes.

Terrain position When running, the terrain location you choose also affects the amount of energy you expend while running. According to physics, everything is under the gravity of the earth's center and that proves that the steeper the terrain, the more difficult it is for us to go up. So the same distance but if the road is flat you will spend less effort when running uphill. And it also shows that running downhill won't take much of your effort.
Although the treadmill simulates your running behavior quite accurately, it is rated as the method of training that burns the least calories. When you run in a closed room all difficulties are created by you and it is not too difficult to interfere with running. However, dust, obstacles, wind .. are always resistance obstacles that make you try a lot harder to run forward. In addition, you need to keep your balance when jogging better than running on the machine.
Climatic conditions The more extreme the weather, the more effort you will have to put in to complete the run. Especially in hot climates, your body will lose water or increase your ability to burn fat more than when cold.

3/ Compare how many calories running reduces with other exercises

If you only care how many calories running burns? there will be many other ways to burn calories that are simpler. However, this is considered the most effective exercise to lose weight and increase your muscle endurance. Assuming you weigh 65kg, maintain running 5km at a speed of 7 minutes / km, when completing will burn 328 calories. At the same time you do other sports, the estimated calories burned are:
Cycling at a moderate pace: 276 calories Moderate aerobic dancing: 172 calories Playing tennis: 241 calories Climbing stairs : 310 calories Freestyle swimming: 276 calories Brisk walking: 131 calories With statistics, you have absolutely a reason to choose jogging to burn calories to lose weight while improving the body's resistance. However, to lose weight effectively, you need to maintain healthy living habits, stay away from fast food, unhealthy foods and especially get enough sleep every day.

How many calories jogging burns completely depends on your goal and your body. The above are references for you to come up with a scientific exercise plan to improve health to prevent the risk of diabetes, cardiovascular disease....
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Reference sources: healthline.com, verywellfit.com, runnersworld.com