Any movement the body performs requires energy input, including the mechanical work of the jaw involved in chewing gum. The act of mastication engages a specific set of muscles, resulting in a measurable, albeit small, increase in calorie burn above the resting metabolic rate. Understanding this mechanism involves quantifying the energy used by these small muscle groups within the context of a person’s total daily energy needs.
The Direct Calorie Count
The energy expenditure from chewing gum is relatively small, with scientific estimates typically placing the burn in a narrow range. For a person chewing gum continuously at a moderate pace, the activity burns approximately 10 to 12 calories per hour. This figure represents the increase in calories used solely by the chewing action over the body’s baseline energy use.
This measurement is often derived from laboratory studies that use indirect calorimetry to accurately gauge metabolic rate during the activity. Researchers have found that even simple, continuous actions can be precisely measured for their caloric cost.
How Chewing Causes Energy Expenditure
The energy expenditure is a direct result of muscle contraction. These powerful muscles, including the masseter and temporalis, perform the work of moving the lower jaw against the resistance of the gum base. The continuous back-and-forth movement requires a constant supply of energy, derived from the body’s stored calories.
This type of energy use is formally categorized as Non-Exercise Activity Thermogenesis, or NEAT. NEAT encompasses all the calories burned from movements that are not intentional exercise, such as fidgeting, standing, or carrying out daily chores. Chewing gum contributes to this component of total daily energy expenditure by increasing the body’s metabolic rate slightly above its resting state.
The process also has systemic effects beyond the jaw muscles. Studies show that continuous gum chewing can lead to a slight increase in heart rate and oxygen consumption. This suggests the activity minimally engages the cardiovascular system, contributing to the overall calorie burn. This heightened metabolic state confirms that the body is expending more energy than if it were completely at rest.
Variables That Affect Calorie Burn
The precise number of calories burned while chewing gum is not fixed and changes based on several factors related to the intensity and duration of the action. One primary variable is the speed or cadence of chewing; a faster, more vigorous chewing rate requires more frequent and forceful muscle contractions. Research has demonstrated that a rapid chewing cadence, compared to a relaxed pace, results in a measurably higher rate of calorie expenditure per minute.
The physical properties of the gum itself also influence the energy required. Gum that is stiffer or more elastic provides greater resistance, forcing the jaw muscles to work harder to deform the mass. Chewing multiple pieces or a newly unwrapped piece, which is typically harder, will increase the muscular effort and the caloric cost. A longer duration of chewing contributes to a higher total calorie burn, as the small hourly expenditure accumulates over time.
The Net Caloric Reality
When evaluating the impact of gum chewing, the net caloric reality must consider the gum’s own content. A single piece of sugar-free gum typically contains a minimal amount of calories, generally ranging from 2 to 6 calories, primarily from sugar alcohols and the gum base. Since the chewing process can burn up to 12 calories in an hour, a single piece of sugar-free gum can be considered a negative-calorie activity over a sustained period of chewing.
In contrast, a piece of sugar-sweetened gum can contain significantly more calories, sometimes up to 20 calories per piece. In this case, the caloric intake may exceed the calories burned by chewing, making it a net positive-calorie activity. While chewing gum adds to NEAT, it should not be considered a significant strategy for weight management, as the overall energy expenditure is minimal compared to other forms of physical activity.