Can We Burn Calories by Chewing Gum? The Surprising Truth

November 21, 2025 •

5 min read

Some studies suggest that chewing sugar-free gum can increase your energy expenditure by a small percentage, burning around 11 calories per hour. So, can we burn calories by chewing gum, and is this modest energy boost truly effective for significant weight loss?

Quick Summary

Chewing gum burns a small, often negligible, number of calories by engaging jaw muscles. Its main benefit for weight management is its ability to help curb cravings and reduce snack intake, rather than the calories burned directly.

Key Points

Minimal Calorie Burn: Chewing gum burns a very small, negligible number of calories, estimated around 3-11 per hour, depending on intensity.
Appetite Suppressant: The primary benefit is its ability to help curb cravings and manage appetite, leading to slightly fewer calories consumed at subsequent meals.
Mindful Snacking Tool: It acts as a behavioral tool to distract from mindless or boredom-induced snacking, particularly for sweet treats.
Not a Weight Loss Solution: Chewing gum alone will not lead to significant or long-term weight loss without being part of a larger healthy lifestyle plan.
Use Sugar-Free: Opt for sugar-free gum to avoid adding extra calories and to promote dental health.
Be Aware of Side Effects: Excessive chewing can cause digestive issues from sugar alcohols or jaw problems like TMJ.

The Science Behind Chewing and Calorie Expenditure

All physical activity, no matter how minor, requires energy and therefore burns calories. Chewing gum is no exception. The act of mastication—the process of chewing—engages the masseter muscles of the jaw. This muscular activity, along with a slight increase in heart rate and oxygen consumption, contributes to a small uptick in your overall energy expenditure. This phenomenon is a component of non-exercise activity thermogenesis (NEAT), which includes all the energy you expend on daily activities that are not formal exercise.

Researchers have studied the precise impact of chewing gum on the body's metabolism. According to one study published in the New England Journal of Medicine, participants who chewed gum experienced an energy expenditure increase of approximately 11 calories per hour, a 19% increase over baseline resting values. However, this figure is based on consistent and rapid chewing. At a more moderate, realistic pace, the caloric burn is significantly lower—closer to 3 calories per hour. While the calorie burn is real, it’s far too small to be considered a viable weight-loss strategy on its own.

Chewing Gum as an Appetite Control Tool

While the direct calorie-burning effects of gum are minimal, its primary benefit for weight management lies in appetite control. Many people use gum as a tool to manage hunger and reduce unnecessary snacking. The act of chewing can help satisfy oral fixation and provide a distraction from mindless eating, particularly for those with a tendency to graze between meals.

How chewing gum curbs cravings

Satiety and Fullness: Studies have shown that chewing gum can help you feel more satisfied and reduce hunger. For example, participants in a University of Rhode Island study who chewed gum consumed 68 fewer calories at lunch and didn't overcompensate later.
Reduced Snack Intake: By keeping your mouth busy, gum can help you resist high-calorie snacks. One study noted that gum chewers ate a 10% smaller portion of a snack three hours after a meal compared to non-chewers.
Psychological Signal: Chewing a piece of gum, especially after a meal, can serve as a psychological signal that your eating is done. This can be particularly helpful for those trying to avoid dessert.

Choosing the Right Gum and Potential Downsides

When using gum for appetite control, it's essential to consider the type of gum and potential side effects.

Sugar-Free Gum vs. Regular Gum


Feature	Sugar-Free Gum	Regular Gum (Sugar-Sweetened)
Calories	Approximately 5 kcal per piece	Approximately 10 kcal per piece
Net Calorie Effect	A small net burn of calories over time, though minimal	The calories consumed often outweigh the calories burned from chewing
Dental Health	Promotes saliva flow, helping to wash away plaque and bacteria, reducing the risk of tooth decay	The sugar feeds bacteria, potentially leading to cavities
Primary Purpose	Curbs appetite, freshens breath, minimal calorie impact	Freshens breath, higher calorie load

Potential risks and downsides

Digestive Issues: Excessive consumption of sugar-free gum, which often contains sugar alcohols like sorbitol, can lead to bloating, gas, and diarrhea, especially when consuming more than 15-20 sticks per day.
TMJ Disorder: Constant, repetitive chewing can strain the temporomandibular joint (TMJ), potentially leading to discomfort, pain, or injury.
Negative Food Associations: Some research suggests that chewing mint-flavored gum might make the taste of fruits and vegetables seem bitter, potentially discouraging the consumption of healthier foods.
Not a Metabolism Booster: While it can cause a slight thermogenic effect, chewing gum is not a metabolic accelerator. Any purported long-term metabolic boost is not significant for weight loss.

Chewing Gum: A Tool, Not a Solution

Ultimately, the idea that you can burn significant calories simply by chewing gum is a myth. The number of calories burned is marginal and not a substitute for a balanced diet and regular exercise. However, when used mindfully and in moderation, chewing sugar-free gum can be a useful behavioral tool for managing cravings, controlling appetite, and preventing mindless snacking. It can play a small, supportive role in a comprehensive weight management plan.

Choose sugar-free gum to avoid extra calories and protect your dental health.
Use gum as a signal to yourself that a meal is over or when you feel the urge to snack out of boredom.
Be aware of the digestive side effects of sugar alcohols and limit your daily intake.
Combine gum chewing with other healthy habits, such as regular physical activity and mindful eating, for the best results.

For a deeper dive into the science of non-exercise activity thermogenesis, you can explore the research on the topic.

Conclusion: The Bottom Line on Chewing Gum and Calories

While the act of chewing gum does technically burn calories, the amount is so small as to be insignificant for meaningful weight loss. Its greatest potential for aiding in weight management is not through calorie expenditure, but through its ability to serve as a behavioral tool for appetite and craving control. Think of it as a small aid to be used in conjunction with a healthy diet and active lifestyle, rather than a magical solution for burning calories. Excessive chewing can also lead to oral and digestive issues, so moderation is key. For those seeking genuine and lasting weight loss, there is no substitute for a balanced approach combining nutrition, exercise, and sustainable lifestyle changes.

The Role of Chewing in a Weight Management Plan

What are the main benefits of chewing gum for weight management?

Curbs Cravings: Chewing gum, especially with a strong flavor, can help distract from cravings for sugary or high-fat snacks.
Reduces Snacking: Keeping your mouth busy can help prevent mindless snacking between meals.
Promotes Fullness: Some studies suggest that chewing gum can increase feelings of satiety, helping you feel fuller for longer.
Small Calorie Burn: While minimal, the act of chewing does slightly increase your overall energy expenditure.

Tips for using gum effectively

Choose sugar-free gum to avoid adding unnecessary calories.
Use it strategically, such as when you feel the urge to eat out of boredom.
Limit your intake to avoid digestive issues from sugar alcohols.
Combine it with a healthy diet and regular exercise for any noticeable results.

Frequently Asked Questions

Chewing gum typically burns between 3 and 11 calories per hour, depending on the intensity of the chewing. The higher figures are often from studies involving rapid, consistent chewing that is not typical for most people.

Chewing gum is not an effective weight loss method on its own. While it burns a small number of calories and can help curb cravings, its effects are negligible for significant, long-term weight loss. It is best used as a tool alongside a healthy diet and exercise.

Yes, sugar-free gum is the better option. A stick of regular gum can contain more calories than you burn chewing it. Sugar-free gum contains fewer calories and promotes better dental health by increasing saliva flow.

Chewing does slightly increase your metabolic rate due to the energy required by the jaw muscles, a process known as non-exercise activity thermogenesis (NEAT). However, this boost is very small and temporary, and should not be mistaken for a significant metabolism booster.

Chewing gum can strengthen the masseter muscles in your jaw, but its effect on your overall facial structure is largely dependent on genetics. Over-chewing could potentially lead to muscle fatigue or even jaw issues like TMJ.

Yes. Excessive chewing can cause digestive issues like bloating, gas, and diarrhea, primarily due to the sugar alcohols (e.g., sorbitol) in sugar-free gum. It can also lead to jaw pain or TMJ problems from overworking the jaw muscles.

Yes, research suggests that chewing gum while walking can lead to a slight increase in walking speed and heart rate, which can result in a minor boost in calorie burn. However, the benefit remains small and will not replace dedicated exercise.