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How long do I have to jog to lose 1 pound (lb)?

How long do I have to jog to lose 1 pound (lb)?

It can take 2 1/2 – 7 hours of jogging to lose 1 pound.

It depends on how much you weigh and how fast you jog. Below is a general estimate of how long you’ll have to walk to burn 3500 calories, the number of calories in one pound of fat.

In general:

  • If you weigh 150 lbs, you’ll have to jog for approximately 7 hours to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to jog for approximately 5 hours to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to jog for approximately 4 hours to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to jog for approximately 3.5 hours to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to jog for approximately 3 hours to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to jog for approximately 2.5 hours to lose 1 lb.
Sources:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute



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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...