Estimating how many calories you burn isn't always as simple as measuring distance. The calorie burn also depends on a number of factors including how much you weigh, how you chose to cover those four miles and how fast you did it.
Walking and Running
Walking and running are considered a good weight-loss activity for just one reason: They really work. But speed does matter. If you walk four miles in one hour you'll burn between 270 and 400 calories, according to Harvard Health Publications. Run the same distance at 6 mph and you'll burn between 330 and 488 calories.
Body Weight
How much you weigh, and how much of that weight is fat, affects your calorie burn. The low end of the calorie ranges given above are calculated if you weigh 125 lbs.; the high end is if you weigh 185 lbs. If you weigh more than 185 lbs., you'll burn even more calories by working out at the same pace. If two 185-lb. people work out side by side with all other factors being equal, the one with more muscle will burn more calories.
Alternatives
Walking and running aren't the only way to travel four miles, have fun and burn calories at the same time. According to the American Council on Exercise, hiking burns between 4.5 and 6.7 calories per minute. MayoClinic.com also lists inline skating and cross-country skiing -- both activities you can work up to doing for four miles -- as good calorie-burn activities.
Member Comments