A 4 mile run isn’t an easy or simple distance to run but how many calories do you burn running 4 mile and is it going to be enough calories for you to lose weight and reduce your body fat? The number of calories you burn running 4 mile is determined predominately by the average speed you can run and your current body weight. However, there are other factors to consider.
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How Many Calories Do You Burn Running 4 Mile
On average, if you run 4 mile at a 10 minute pre mile pace at a speed of 6mph you can expect to burn around 600 to 750 calories. The number of calories you burn running 4 mile will depend on your weight, gender and pace. A person who weighs 200 pounds and runs 4 mile in 10 minutes will burn about 608 calories. A person who weighs 170 pounds and runs 4 mile in 10 minutes will burn about 512 calories.
However, it depends on your weight, fitness level, age and sometimes your gender. The more you weigh, the more calories you will burn during a 4 mile run. The fitter you are, the less energy your body needs to do complete your 4 mile run and therefore fewer calories will be burned.
The table below uses the average 4 mile pace of a 10 minute mile which is around 6mph. If you run slower or fast than this pace you can add or subtract calories from this list. To discover the average time it takes to run 4 mile for your age and gender, read this article.
| Weight | Calories burn for 4 mile run |
| 160lbs | 488 calories |
| 170lbs | 512 calories |
| 180lbs | 548 calories |
| 190lbs | 572 calories |
| 200lbs | 608 calories |
| 210lbs | 632 calories |
| 220lbs | 668 calories |
| 230lbs | 700 calories |
| 240lbs | 728 calories |
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Can You Lose Weight Running 4 Miles?
Studies reveal it takes 3500 calories to burn approximately 1 pound of body fat. Therefore, if you run 4 miles, you can expect to burn around 600 calories on average. Suggesting if you run 4 miles 6 times a week, you can lose 1 pound of body fat weekly, ultimately losing weight in the process.
However, if you adjust your diet and eat at your basal metabolic rate (BMR) you can expect to lose 0.5 pounds of extra weight. If you decrease your calories to 250 a day under your BMR, you can reach 2 pounds weekly. Therefore, after 12 weeks of regular 4 mile runs, you could potentially lose 24 pounds of weight.
However, our bodies are amazing machines, and you will quickly adjust to your new energy output. After week 4 or 6, you will typically notice a slower rate of weight loss. To continue on the weight loss journey, I would advise increasing your running distances instead of cutting your calories. If you eat too few calories, it will drastically impact your performance, and you will burn out.
How to Calculate Calories Burned While Running 4 Mile
To calculate the number of calories burned while running 4 mile, you need to first figure out how much time it takes you to complete 4 mile. Then use an online calorie calculator or an app that can show you how many calories your body will burn for every minute of exercise at various intensities.
Multiply the number of minutes it took you to run a mile by the number of calories burned per minute to find out how many calories you burned while running 4 mile. You can also use the METs formula which stands for metabolic equivalent.
This is a method where you multiply your body weight in kilograms by the MET value for one mile and then divide it by 24 hours to get the number of calories burned per hour. This will give you the total number of calories used for running 4 mile.
Overall, it’s important to remember that the amount of calories burned while running 4 mile depends on many factors including your weight, fitness level and age. Using a calorie calculator or an app can help you figure out how many calories you burn for every minute of exercise at various intensities. This can help you get a better understanding of how many calories you’re burning while running 4 mile.
Do You Burn More Calories Running Outdoors or on a Treadmill
The amount of calories burned running outdoors or on a treadmill depends on several factors, including your weight and fitness level. Generally, running outdoors will burn more calories than a treadmill due to changes in terrain and the elements.
Outdoor runs are also more likely to include hills, which require more energy and therefore burn more calories. Additionally, depending on the temperature, running outside may require cooling systems to work harder, resulting in more calories burned.
However, when it comes to running on a treadmill you have greater control of the speed and incline settings, which can help you burn more calories than an outdoor run. This is why some people prefer using a treadmill over an outdoor run, as they can tailor the settings to their individual needs and goals.
Overall, it is important to remember that each person’s calorie burn varies depending on various factors such as weight, fitness level and age. It is best to experiment with different methods of running in order to find out which one works best for you and helps you reach your fitness goals.
How Many Calories Do You Burn Running 4 Mile Summary
Hopefully you have enjoyed my article How Many Calories Do You Burn Running 4 Mile? And you now know that the average number of calories you can expect to burn running 4 miles is around 600 to 750 calories depending on your current body weight.
