Cadence is easy to check when running, and this is how: For 20 seconds count the number of times you put your right foot first. Then multiply by 3 and then by 2. This way you get the number of steps per minute and then add your left foot as well.

Example: 20 steps in 20 seconds gives you: 20 * 3 * 2 = 60 * 2 = 120

But it does not take the intensity into account just ”jogging” which is similar to about 7 km/h of running generally (tempo 8:30).

A better formula is might be this:  Weight (kg) * time (hours) * speed (km/h)