How many calories do you burn running 4 km is important to know if you’re looking to use running for your method of cardiovascular training. We all don’t have expensive calories counters that track our exact calories burned when running.
Therefore, is it possible to estimate the number of calories you would burn running 4 km? And is a 4 km run enough to lose weight and belly fat? In this article I explain everything you need and give you the exact number of how many calories do you burn running 4 km for your weight group.
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How Many Calories Do You Burn Running 4 Km
On average, you will burn around 300 calories running a 4km. This number obviously goes up if you weigh more, run faster or go further. For example, a male that weighs 200lbs can burn around 316 calories. For a female that weighs 170lbs, it is 266 calories.
The number of calories you burn running 4km will depend on your weight, age, and level of fitness. However, most people can expect to burn around 300 calories by running 4km.
If you’re looking to lose weight, then running is a great way to do it. Not only will you burn calories, but you’ll also improve your cardiovascular health and increase your muscle tone. To discover the average time it takes to run 4km for your age and gender, read this post.
If you’re looking to lose weight, then running is a great way to do it. Not only will you burn calories, but you’ll also improve your cardiovascular health and increase your muscle tone. But our bodies will acclimate to running, and your energy expenditure will change.
This means you won’t burn as many calories if your start to run regularly. So if you want to keep burning calories, make sure to mix up your running routine.
The table below breaks down how many calories do you burn running 4 km for your weight which is important for estimating your calories burned.
How Many Calories Burned Running 4 km Slow Pace 7 min/km
| Calories Burned Running 4 km Slow Pace 8kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 264 |
| 150 lbs | 68 kg | 280 |
| 160 lbs | 72 kg | 296 |
| 170 lbs | 77 kg | 312 |
| 180 lbs | 81 kg | 328 |
| 190 lbs | 86 kg | 344 |
| 200 lbs | 81 kg | 360 |
| 210 lbs | 95 kg | 380 |
| 220 lbs | 99 kg | 396 |
| 230 lbs | 104 kg | 416 |
| 240 lbs | 108 kg | 432 |
| 250 lbs | 113 kg | 452 |
| 260 lbs | 117 kg | 468 |
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How Many Calories Burned Running 4 km Moderate Pace 6 min/km
| Calories Burned Running 4 km Moderate Pace 9.6kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 280 |
| 150 lbs | 68 kg | 296 |
| 160 lbs | 72 kg | 316 |
| 170 lbs | 77 kg | 332 |
| 180 lbs | 81 kg | 348 |
| 190 lbs | 86 kg | 368 |
| 200 lbs | 81 kg | 384 |
| 210 lbs | 95 kg | 404 |
| 220 lbs | 99 kg | 424 |
| 230 lbs | 104 kg | 444 |
| 240 lbs | 108 kg | 464 |
| 250 lbs | 113 kg | 480 |
| 260 lbs | 117 kg | 500 |
How Many Calories Burned Running 4 km Fast Pace 5 min/km
| Calories Burned Running 4 km Fast Pace 12kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 272 |
| 150 lbs | 68 kg | 292 |
| 160 lbs | 72 kg | 308 |
| 170 lbs | 77 kg | 324 |
| 180 lbs | 81 kg | 340 |
| 190 lbs | 86 kg | 356 |
| 200 lbs | 81 kg | 376 |
| 210 lbs | 95 kg | 396 |
| 220 lbs | 99 kg | 412 |
| 230 lbs | 104 kg | 432 |
| 240 lbs | 108 kg | 452 |
| 250 lbs | 113 kg | 472 |
| 260 lbs | 117 kg | 488 |
How Many Calories Burned Running 4 km Very Fast Pace 4 min/km
| Calories Burned Running 4 km Very Fast Pace 16kph | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 252 |
| 150 lbs | 68 kg | 272 |
| 160 lbs | 72 kg | 288 |
| 170 lbs | 77 kg | 308 |
| 180 lbs | 81 kg | 324 |
| 190 lbs | 86 kg | 344 |
| 200 lbs | 81 kg | 360 |
| 210 lbs | 95 kg | 380 |
| 220 lbs | 99 kg | 396 |
| 230 lbs | 104 kg | 416 |
| 240 lbs | 108 kg | 432 |
| 250 lbs | 113 kg | 452 |
| 260 lbs | 117 kg | 468 |
Other Running Distance You Might Find Helpful
Can I lose Weight Running 4km Every Day?
Yes, you can lose weight running 4km every day. In fact, running is one of the most effective ways to lose weight and keep it off. It takes around 3500 calories to burn 1 pound of body fat, so if you’re running 4km every day, you can expect to lose around 1 pound of weight per week.
Of course, weight loss is not just about burning calories. It’s also important to eat a healthy diet and make sure that you’re getting enough sleep. But if you’re looking to lose weight, running 4km every day is a great place to start.
Can I Run 4km Every Day?
Yes, you can run 4km every day if you want to. There are plenty of benefits to running, including improved cardiovascular health, increased muscle tone, and a boosted metabolism. Plus, it’s a great way to shed some extra pounds.
Of course, if you’re just starting out, you don’t have to run 4km every day. Start with a shorter distance, and then gradually work your way up. And be sure to listen to your body – if you’re feeling tired or sore, take a day or two off.
Most health experts recommend that adults get at least 30 minutes of moderate to vigorous exercise every day. This could include walking, running, biking, or swimming. And it’s important to mix things up – your body will benefit from a variety of different exercises.
So if you’re looking to get in shape, running 4km every day is a great way to do it. Just be sure to listen to your body and take a break if you need to. And remember, consistency is key – the more you run, the better results you’ll see.
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 Km Summary
Hopefully you have enjoyed my article on how many calories do you burn running 4 km and you now know its anywhere between 250-400 calories depending on your weight, fitness level and speed. The table above gives you a great place to start if your looking to estimate the number of calories burned running 4 km.
