Running four miles at an average of 6 mph, or a 10-minute mile, burns approximately 540 calories, according to Fitness Magazine. How much you should eat depends on your goals and body mass index, according to MayoClinic.com. To determine your BMI, divide your weight in pounds by height in inches squared and multiply the answer by 703. A number between 18.5 to 24.9 is considered healthy.
Typical Calorie Needs
A sedentary, 35-year-old male with a BMI of 25 needs about 2,650 calories a day to maintain his weight. A female of the same age needs about 2,225.
Lose Weight
One lb. of body weight is equivalent to 3,500 calories, according to the University of Maryland. If you are looking to lose weight and are running 4 miles every day, you will lose 1 lb. per week without changing anything else. But if you would like to lose 2 lbs. per week, you will need to eliminate approximately 500 calories per day from your diet.
Gain Weight
People who enjoy being active but may be underweight for their liking need to add 1,000 calories per day to their diet to gain 1 lb. per week if running 4 miles per day.
Maintain Weight
If you would like to maintain your current weight while running 4 miles per day, would need to simply add approximately 500 calories per day to your diet, which is the amount you would be burning off on your run.
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