Jogging isn't defined by specific speeds, but by the level of intensity compared to your regular running speed. Because some runners are naturally faster than others, jogging speeds vary widely. Consequently, the calorie burn from 45 minutes of jogging will also vary, based on your speed as well as your weight.
Slow Pace
At a slow jogging speed of 3 mph -- a pace of 20 minutes per mile -- a runner will cover 2.25 miles in 45 minutes. A runner weighing 150 pounds will burn 5.67 calories per minute at this pace. This works out to 255 calories in 45 minutes. If you weigh 190 pounds your calorie burn will increase to 7.18 per minute, or 323 calories for the entire 45-minute workout. If you tip the scales at 230 pounds you'll burn 391 calories in 45 minutes -- a rate of 8.7 calories per minute.
Moderate Pace
At a moderate speed of 5 mph, or 12 minutes per mile, you'll travel 3.75 miles in 45 minutes. If you weigh 150 pounds you can expect to burn 425 calories in this workout -- a rate of 9.45 calories per minute. If you weigh 190 pounds you'll burn 11.97 calories per minute, or 539 calories in 45 minutes. At 230 pounds this increases to 14.5 calories per minute, or 652 calories in 45 minutes.
Quick Pace
You'll cover 5.25 miles if you jog at a quick speed of 7 miles per hour, a pace of 8 minutes 34 seconds per mile, for 45 minutes. At 150 pounds you can expect to burn 13.23 calories per minute at this speed, which works out to 596 calories in 45 minutes. If you weigh 190 pounds, then this calorie burn increases to 16.76 calories per minute, or 754 calories in 45 minutes. At 230 pounds you'll burn 20.29 calories per minute, which adds up to 913 calories in 45 minutes.
Beyond a Jog
Upping your run beyond a jog will burn even more calories. If you can run at a speed of 10 miles per hour -- a pace of 6 minutes per mile -- for 45 minutes you'll cover 7.5 miles. If you weigh 150 pounds you can expect this run to burn 851 calories, or 18.91 calories per minute. At 190 pounds you'll burn 23.95 calories per minute, or 1,078 calories in 45 minutes. If you weigh in at 230 pounds your per-minute calorie burn increases to 28.99, which works out to 1,305 calories in 45 minutes.
