On my treadmill, I walked 1 mile as a warm-up, then I jogged 3 miles at a rate of 4.6-4.8, then I walked 0.5 miles as a cool down. Total distance was 4.5 miles, and the treadmill said that I burned 625 calories.
After lifting chest/back, on my treadmill I walked 1 mile as a warm-up, then I jogged 2 miles at a rate of 4.6-5.2. Total distance was 3 miles, and the treadmill said that I burned 450 calories.