Jogging in place is a calorie-burning activity you may perform when you’re unable to jog outside your home. The calories you burn from jogging in place depend primarily on your heart rate, although other factors also play a part. Standard gender-specific formulas provide the calorie expenditure for all forms of exercise.
Estimate
My-calorie-counter.com provides a calculator for estimating your calorie expenditure while jogging in place. This calculator estimates that a person weighing 140 lb. burns about 509 calories during an hour of jogging in place. This calculator uses only body weight and doesn’t account for other factors such as an age, gender or heart rate.
Considerations
Jogging in place burns more calories when you keep your knees high. Raise your knees high enough to bring your thighs parallel to the ground. You can also increase your calorie expenditure rate by maintaining a brisk pace that brings both feet off the ground at the same time.
Heart Rate
The calculation of your calorie expenditure is more accurate when you use your heart rate. Your heart rate correlates well with your calorie expenditure rate when your heart rate is between 90 and 150 beats per minute. This means that you need to keep your heart rate within this range while jogging in place.
Measurements
Modern heart rate monitors typically have a recorder function as a standard feature. This allows you to obtain your own average heart rate while jogging in place and the duration of your jogging session. Calorie expenditure formulas also require your body weight, which you can get from a bathroom scale. Additional factors include your age and gender.
Calculation
The Journal of Sports Sciences has formulas for women and men that calculate your calorie expenditure rate for an hour of jogging in place. These formulas require your heart rate in units of bpm, your age in years and your weight in pounds.
The equation for men is Calories = [(Heart Rate x 0.6309) + (Age x 0.2017) – (Weight x 0.09036) – 55.0969] x 60 / 4.184.
The equation for women is Calories = [(Heart Rate x 0.4472) + (Age x 0.074) – (Weight x 0.05741) – 20.4022] x 60 / 4.184.
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